Hip extension grows the lower glutes, hip abduction the upper glutes
In short
Seventeen adults trained twice a week for 10 weeks, about 10 sets per week at 8–12RM, doing cable hip extension on one leg and cable hip abduction on the other. Gluteus maximus area grew 9% with hip extension and 5% with abduction; extension mainly grew the lower region (14%) while abduction grew the upper region (10%). To develop the whole glute, combine a hip-extension movement with an abduction movement.
The same gluteus maximus grew in different regions depending on the exercise. The study by Attarieh and colleagues in the Journal of Strength and Conditioning Research offers the first direct evidence that exercise choice can shift regional glute growth.
How was the comparison run?
Seventeen adults with an average age of 28.3 trained twice a week for 10 weeks. Each person's legs got different exercises: one leg did cable hip extension, kicking back, and the other did cable hip abduction, moving out to the side, for about 10 sets a week at 8–12RM. MRI measured the upper, middle and lower cross-sections of the gluteus maximus and of the gluteus medius and minimus.
Which regions grew, and by how much?
- Hip extension: gluteus maximus +9% overall, with 5% upper, 8% middle and 14% lower. Gluteus medius plus minimus changed only 2%.
- Hip abduction: gluteus maximus +5% overall, with 10% upper, 4% middle and 1% lower. Gluteus medius plus minimus grew 4%.
- Strength: hip extension 1RM rose 40% on the extension leg and 23% on the abduction leg. Hip abduction 1RM rose 35% on the abduction leg and 17% on the extension leg.
Are squats and deadlifts enough glute work?
Squats and deadlifts are hip-extension movements, so they load the glutes in the same direction as the extension leg in this study. On a Big 3 routine, the lower glutes are probably already covered; the gap is the upper glutes and gluteus medius. A few weekly sets of cable or machine hip abduction is a simple way to fill it. For how many glute exercises to program, see our piece on three to four glute exercises.
Strength rose most in the movement each leg actually trained. The most direct way to raise a squat or deadlift 1RM on fairlift is still the lift itself; accessories fill in the regions it leaves behind.
Frequently asked questions
Which grows the glutes more, hip extension or hip abduction?
In a 10-week study, gluteus maximus area grew 9% with hip extension and 5% with hip abduction. Abduction, however, grew the upper gluteus maximus and the gluteus medius and minimus more.
What exercise builds the upper glutes?
Hip abduction. The leg that did cable hip abduction grew 10% in the upper gluteus maximus, compared with 5% on the hip-extension leg.
Do squats and deadlifts alone develop the glutes evenly?
Both are hip-extension movements, which favor the lower gluteus maximus. Adding an abduction exercise covers the upper glutes and gluteus medius.
How much training did the study use?
Two sessions a week, about 10 sets per week at 8–12RM, for 10 weeks of single-leg cable work. Participants were 17 adults averaging 28.3 years old.
Source: PubMed