Video shows EMG testing (using a $12,000 machine) to identify top exercises for different glute regions, recommending lower-body presses and certain deadlifts for the lower/upper glute regions and lateral-movement exercises for the upper-side (lateral) glute; suggests combining 1–2 exercises per category into a workout.
I used a $12,000 EMG machine to find out what exercises best target each area of the glutes. Let's start with the lower glutes. Two types of exercises activated this region the best. The first were lower body presses. These include barbell squats, split squats, and step ups. The second were different deadlift variations like conventional and Romanian deadlifts for the upper glutes, cable kickbacks and hip thrusts. Both did a great job at activating this region. Now for the upper side glute, also known as a ps exercises where the legs move laterally to the side work the best. These included lateral bandwalks, seated machine abductions, and curtsy lunges. You can put this all into a workout by using one to two exercises from each category, like this screenshot, and give the workout a try. If you want to grow your glutes.
