What exercise can be modified to emphasize the upper glutes?

Elevated hip thrusts are particularly effective for targeting the upper glutes due to the position of the body and the degree of hip extension achieved during the movement. When performing elevated hip thrusts, the shoulders are positioned higher than the feet, which increases the range of motion and allows for more significant engagement of the gluteus maximus, particularly the upper portion. This positioning facilitates optimal activation, leading to greater muscle recruitment in that area.

Additionally, the motion of the hip thrust itself—extending the hips upward while squeezing the glutes at the top—intensifies the workload on the gluteus maximus, with an emphasis on its upper fibers when executed properly. By focusing on this exercise, individuals can effectively enhance muscle activation in the upper glutes, which is often a key goal for those aiming to improve their glute aesthetics or strength.

In contrast, while other exercises like standard squats, single-leg deadlifts, and walking lunges do engage the glutes, they generally do not isolate or specifically emphasize the upper glutes to the same extent as elevated hip thrusts. Each of these alternatives involves different activation strategies that may distribute the workload across a broader range of muscles, leading to less focus on the upper glutes