Upper vs. Lower Glutes

Upper vs. Lower Glutes

When it comes to training your glutes, you might have heard people talking about upper and lower glutes. However, there is no distinct cutoff for where your upper glutes end and your lower glutes begin. The difference lies in the fibers of your glute muscles. In this blog post, we'll explore how to target these different areas to get the most out of your glute training.

Targeting Upper Glutes

The upper glutes refer to the fibers of your glute muscles that are activated in the shortened or contracted position. To target the upper glutes, focus on exercises that emphasize the top range of motion, where your glutes are fully contracted. Some excellent movements for this include:

• Barbell Hip Thrusts: This exercise involves contracting your glutes at the top position while holding the weight on your hips.

• Glute Bridges: Similar to hip thrusts, glute bridges focus on contracting the glutes at the peak of the movement.
• Cable Kickbacks: Cable kickbacks also target the upper glutes by working on the shortened position.

Targeting Lower Glutes

On the other hand, the lower glutes are targeted when your glute muscles are in a stretched position. To engage the lower glutes, opt for exercises that emphasize the bottom range of motion. Some effective movements for this include: 

• Romanian Deadlifts (RDLs): RDLs focus on stretching the glutes at the bottom position, making them great for targeting the lower fibers.

• Leg Presses: Leg presses provide a deep stretch to the glutes when your knees are at a lower angle.
• Squats, Split Squats, Step Ups, and Lunges: These compound movements work the glutes in a stretched position, engaging the lower fibers effectively.

Addressing Glute Imbalances

If you find that one glute is bigger or stronger than the other, you can address this issue through unilateral or single-leg movements. By incorporating exercises that focus on one side at a time, you can create more evenness within your glutes. Some beneficial unilateral exercises include: 

• Split Squats: These are great for isolating each leg and evening out any imbalances.

• Reverse Lunges: Like split squats, reverse lunges target one leg at a time, helping to address any discrepancies.

• Step Ups with Hand Support: Adding hand support in step-ups can improve stability and allow you to focus on each leg separately. 

The Truth about Upper and Lower Glutes

Technically, there are no upper and lower glutes; rather, different exercises can target the fibers of the glute muscles. To get the most out of your glute training, focus on implementing a variety of movements that emphasize both the contracted and stretched positions.

In conclusion, targeting your glutes effectively comes down to using a mix of exercises that activate the different fibers of your glutes. Whether you're aiming for that rounded, lifted look or striving for overall glute strength, a well-rounded training routine that includes both upper and lower glute emphasis will yield the best results.

Our one-of-a-kind Glute program covers body mechanics, exercise selection and programming, nutrition, recovery, and more - all geared around growing your glutes! Join Here!