Dr. Bret Contreras

It needs to be.

individualized and tinkered with so that you can keep coming back and being recovered for the lower glute max I'd say best movement is probably reverse lunge but it can be too good it can make you too sore sometimes it makes people's adductors adductor magnus super sore and then two days later you have a crummy workout if that's the case don't do reverse lunges do step ups instead

squats and RDLs and leg press fit in.

It's a single leg, leg press, especially glute dominant with your foot higher up on the platform work good for that category as well.

For the upper gluteus maximus, we need more research because I've thought probably hip thrusts are probably the best for that.

According to EMG, electromyography, but EMG doesn't perfectly predict growth.

What I like about hip thrusts is that you can do a lot more volume.

Lately, I've been just prioritizing hip thrusts.

I do nine sets every third day, and I think that's overkill, but I do different types, and I can recover from it.

I don't even get sore from it.

It's crazy.

You can do so much volume, but hip thrusts, I think...

Theoretically, people feel it more in the upper glute max.

But again, we don't have evidence of this as to can you really get differential growth.

I would say for sure the seated hip abduction leaning forward, though.

I don't think that's going to grow, or at least like upright.

If you're perfectly upright at a 90 degree hip angle doing seated hip abduction, I think that would target mostly upper gluteus maximus without a lot of lower based on analyzing the fiber directions.

But that's just theoretical.

And this might not even be a mistake.

This might be an advantage.