Effective glute training benefits from a structured, multi-dimensional plan. One model is the Rule of Thirds, which organizes glute-focused work into three categories: vertical hip extension, horizontal hip extension, and abduction or rotational movement. Experts like strength coach Bret Contreras have popularized this framework to ensure programming addresses the glutes’ varied roles rather than chasing a single quality such as load or appearance. Diversifying across planes can improve muscular balance, reduce overuse patterns and support lumbopelvic control.
Dividing movements by force direction and joint mechanics gives coaches, athletes and clinicians a repeatable way to build balanced sessions that develop strength, control and resilience.
Understanding the glutes’ functional roles
The gluteus maximus is a powerful hip extensor that contributes to sprinting, lifting, jumping and pelvic stability. The gluteus medius and minimus assist with hip abduction and rotation and help control the pelvis during single-leg stance. No single exercise trains all of these functions well. Squats and deadlifts load the hips vertically but may not emphasize terminal hip extension or frontal-plane control. The Rule of Thirds distributes work so each role is trained deliberately.
Vertical hip extension
Vertical patterns extend the hips against a downward or axial load (for example, squats, deadlifts, lunges, step-ups). These lifts share work among the glutes, hamstrings and quadriceps and develop whole-body coordination. Because the hips and knees extend together, peak glute shortening at lockout is often less than in horizontal variants—another reason to pair vertical and horizontal patterns for comprehensive development.
Horizontal hip extension
Horizontal patterns resist hip extension in a more horizontal vector (for example, hip thrusts, bridges, cable pull-throughs). These typically create peak demand near full hip extension, where glute activation is high and spinal compression is comparatively lower than in heavy vertical lifts. They are commonly used in performance and rehab settings to reinforce lockout mechanics and hip drive.
Abduction and rotation
This category targets the gluteus medius and minimus and related stabilizers (for example, side-lying abduction, clamshells, band walks, standing cable abductions). Though usually lighter-load, these drills support pelvic control and frontal-plane stability important for gait, squatting and change of direction. Underdevelopment here is associated with pelvic drop and dynamic knee valgus patterns.
The value of movement diversity
Training all three categories reduces the chance that one function is neglected. Vertical lifts build systemic strength, horizontal lifts emphasize end-range hip extension, and abduction/rotation work improves pelvic and femoral control. Together, they support size, strength and joint-friendly mechanics.
Applying the rule of thirds
A simple template for a lower-body day includes one movement from each category:
- Vertical:Barbell back squat
- Horizontal:Barbell hip thrust
- Abduction/rotation:Banded lateral walk
This structure scales by goal and training age. A beginner may rely on bodyweight and bands; an advanced lifter may load all three categories. Across a week or training block, rotate variations to match needs and manage fatigue.
Programming considerations
- Vertical lifts:Often trained heavier with lower reps for strength.
- Horizontal lifts:Commonly programmed with moderate reps to emphasize contraction quality and time under tension.
- Abduction/rotation:Frequently higher reps to reinforce control and endurance.
Adjust rest, tempo and order to the phase. Abduction work can serve as a warm-up “primer” or a focused accessory later in the session. Experts like Bret Contreras have underscored that intentional hip drive and focused glute contraction during hip-dominant work help prevent substitution by the spinal extensors or quadriceps—principles that fit neatly inside this framework.
Limitations and adjustments
The Rule of Thirds is a guide, not a mandate. Anatomy, mobility, pain history and in-season demands can shift emphasis. For example, someone with hip mobility limits may use step-ups instead of deep squats or rely more on hip thrusts to load extension with less spinal stress.
Applications in rehab and performance
In rehab, the framework helps rebuild capacity without overloading one joint or plane. In sport settings, it supports acceleration, deceleration, lateral movement and pelvic control by covering the glutes’ primary roles rather than a single metric like one-rep max.
The Rule of Thirds offers a practical way to program the glutes across vertical, horizontal and abduction/rotation demands. Training the glutes in different planes and positions improves strength, control and durability more reliably than leaning on one exercise family alone.
