Did you know that the Gluteus Maximus (by far the largest muscle in your butt), is functionally divided into a superior (upper) and an inferior (lower) portion, and that you can (and should) train each??
There are multiple ways to segregate the two portions, but in today’s tip I’ll just highlight one:
The superior portion of gluteus maximus performs HIP ABDUCTION (taking your upper leg out away from your body), while the inferior portion performs HIP ADDUCTION (bringing your upper leg in towards the middle of your body), which you’ll notice are exact opposites!!
APPLICATION: Be sure to include both hip abduction and adduction in your training regimen for balanced development of the upper and lower glutes!!
Note: With any movement that engages the gluteus maximus, both the superior and inferior regions will be activated… but the degree of activation will be different, and simple electrical activation does NOT equal work performed or strength / size gained anyway.
Relevant Research Articles:
1) Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review
2) Hip Muscle Activity During 3 Side-Lying Hip-Strengthening Exercises in Distance Runners
3) Comparison of Electromyographic Activity of the Superior and Inferior Portions of the Gluteus Maximus Muscle During Common Therapeutic Exercises
Dr. Gains 
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