Menu

HomeHow it worksContact UsContact Us

Regional Hypertrophy of the Gluteal Muscles Is Task-Specific: Differential Responses to 10 Weeks of Hip Extension Versus Hip Abduction Training

Parsa Attarieh, João Pedro Nunes, Saeed Khani, Aeen Moniri, Amirali Goli, Saman Negahdar et al. · The Journal of Strength and Conditioning Research · 2026

This study compared how 10 weeks of hip extension versus hip abduction training affected different regions of the glute muscles in 17 young adults, using MRI to measure muscle size. Hip extension produced greater overall glute max growth with size gains concentrated in the lower region, while hip abduction created more balanced growth between the upper and lower glute max and also worked the smaller glute muscles.
Takeaway: Use hip extension exercises to maximize overall glute max size and target the lower portion, or hip abduction exercises to build the upper glutes and engage the smaller glute muscles.
Abstract (source)

ABSTRACT: Attarieh, P, Nunes, JP, Khani, S, Moniri, A, Goli, A, Negahdar, S, Mohammadinia, F, Fallah, MH, and Shahrbanian, S. Regional hypertrophy of the gluteal muscles is task-specific: Differential responses to 10 weeks of hip extension versus hip abduction training. J Strength Cond Res XX(X): 000-000, 2026-The gluteal muscles are a common target in strength and rehabilitation settings, yet the influence of exercise selection on their hypertrophic responses remains poorly understood. This study compared the effects of 10 weeks of unilateral cable-based hip extension (HExt) vs. hip abduction (HAbd) resistance training on gluteal muscle size and maximal strength. In a within-subject study, 17 young adults (28.3 ± 4.3 y) completed a 10-week program (2×/wk; ∼10 sets/wk, 8-12RM), with each leg randomly assigned to HExt or HAbd, balanced for limb dominance. Hypertrophy was assessed through magnetic resonance imaging, quantifying cross-sectional area (CSA) changes in proximal, middle, and distal regions of the gluteus maximus (GMax) and gluteus medius plus minimus (GMed + GMin). Maximal strength was assessed using 1 repetition maximum (1RM) tests for HExt and HAbd exercises. Both exercises elicited significant pre-to-post increases in overall GMax CSA, but HExt produced greater gains (9 vs. 5%) and a distal-dominant growth pattern (proximal: 5%, middle: 8%, distal: 14%), while HAbd produced a proximal-dominant pattern (proximal: 10%, middle: 4%, distal: 1%). Moreover, HExt produced greater effects on GMax than GMed + GMin (9 vs. 2%), whereas HAbd elicited comparable effects across both muscle groups (5 vs. 4%). Hip extension 1RM gains favored HExt (40 vs. 23%), and HAbd 1RM gains favored HAbd (35 vs. 17%). In

Conclusion: , HExt produced greater overall GMax hypertrophy with a distal-dominant pattern and no significant GMed + GMin increase, while HAbd elicited a proximal-dominant GMax growth pattern and a small GMed + GMin effect, providing the first direct indication that varying exercises can modulate regional gluteal hypertrophy.

Primary studyResistance Training & Hypertrophy
Read the original →

Related in Resistance Training & Hypertrophy

The Resistance Training Dose Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength GainsEffects of Advanced Resistance Training Systems on Muscle Hypertrophy and Strength in Recreationally Trained Adults: A Systematic Review and Meta-AnalysisCreatine supplementation and resistance training: a comparison between novice and experienced lifters — a systematic review and dose-response meta-analysisThe effects of velocity-based vs. percentage-based resistance training on sports performance in trained individuals: a systematic review and meta-analysisPower in the flow: how menstrual experiences shape women's strength training performanceEffectiveness of Whole-Body Vibration Therapy on Handgrip Strength: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.