VIDEO / Bret Contreras on Instagram: This is my favorite upper glute exercise. The bench allows for more hip range of motion. Fries the upper subdivision of the gluteus maximus in addition to the gluteus medius. Try it, you will like it. For optimal glute development you must make sure you grow your upper and lower glutes. This isolates the upper fibers without firing any lower fibers. Turn the foot inwards slightly (hip internal rotation). You can wear an ankle weight if you wish.