Written by Andrew Lenau | ISSA CPT & Sports Nutritionist
Fact checked by Tyler DiGiovanni, BSBM
FACT CHECKED
As a personal trainer who often works with women dedicated to improving their health and physique, I get a recurring question: how do you sculpt and strengthen the glutes? Oftentimes, I recommend to my clients the importance of the upper glutes, which extends beyond just aesthetics. They also play a crucial role in hip stability and function, potentially enhancing athletic performance.
This guide aims to provide some of the most effective exercises that target the entire leg while focusing on upper butt development.
Table of Contents
- The Eight Best Upper Glute Exercises
- Barbell Hip Thrust
- Romanian Deadlifts
- Bulgarian Split Squats
- Glute Bridges
- Lateral Band Walks
- Cable Kickbacks
- Curtsy Lunges
- Step-Ups
- Sample Upper Glute Workout
- Upper Glute Anatomy
- How To Improve Your Upper Glute Shelf
- Frequently Asked Questions
- Closing Thoughts
The Eight Best Upper Glute Exercises
1. Barbell Hip Thrust:
Hip thrusts are a focal point for upper glute development, isolating and intensifying engagement in this specific muscle group. Beyond sculpting a visually appealing derrière, hip thrusts promote improved hip extension, a pivotal element for overall hip functionality and stability.
This exercise and its alternatives, is a cornerstone, laying the foundation for enhanced lower body strength and improved athletic performance. That's why it's one of the 8 Absolute Best Glute Exercises!
How to Perform:
- Sit on the floor with your back against a bench and the barbell positioned across your hips.
- Plant your feet on the ground, hip-width apart.
- Lift your hips toward the ceiling by squeezing your glutes, creating a line from your shoulders to your knees.
- Focus on the contraction in your upper glutes as you reach the movement's top.
- Lower your hips down and repeat.
2. Romanian Deadlifts:
Romanian Deadlifts (RDLs) are a valuable addition to the upper glute emphasis leg workout, offering distinct benefits for overall lower body strength and development. RDLs primarily target the hamstrings and glutes, with a notable focus on the upper glutes during the hip extension phase. This exercise promotes significant muscle engagement, aiding in sculpting and defining the glutes while contributing to enhanced hip functionality and stability.
How to Perform:
- Hold a barbell in front of your thighs with a slight knee bend.
- Hinge at your hips, lowering the barbell while keeping it close to your body.
- Feel the stretch in your hamstrings and engage your upper glutes as you return to the starting position.
- Ensure a straight back throughout the movement to maximize glute activation.
3. Bulgarian Split Squats:
Bulgarian split squats offer a unique approach to leg training by promoting balanced development in the upper glutes and quadriceps. Beyond the aesthetic benefits, this exercise cultivates functional strength gains, which are essential for everyday activities and particularly advantageous for elevating athletic performance. The unilateral nature of the movement ensures a symmetrical development that contributes to overall lower body prowess.
How to Perform:
- Stand a few feet in front of a bench, with one foot elevated behind you.
- Lower your body into a lunge position, making sure that your front knee stays above your ankle.
- Push through the heel of your front foot to engage the upper glutes as you return to the starting position.
- Repeat on both legs to promote balanced development.
4. Glute Bridges:
Glute bridges, when performed with added resistance, introduce a powerful isometric contraction in the upper glutes, optimizing muscle activation. Beyond sculpting and defining the glutes, this exercise is versatile, allowing for scalable intensity to accommodate individuals at various fitness levels. Glute bridges build strength and stability in the hip region, supporting overall lower body functionality.
How to Perform:
- Lie on your back with your knees bent and feet firmly on the floor.
- Lift your hips toward the ceiling, squeezing with your glutes at the top.
- Focus on the upper glutes during the contraction and lower down slowly.
- Add resistance by placing a barbell or resistance band across your hips for an extra challenge.
5. Lateral Band Walks:
Lateral band walks are crucial in strengthening the glute muscles responsible for lateral stability. This targeted engagement supports overall hip function, enhancing balance and control during various movements. Adding resistance through the band intensifies glute engagement during lateral walks, providing a challenging workout that amplifies the benefits of lateral glute development.
How to Perform:
- Place a resistance band around your thighs, stand with your feet shoulder-width apart, and step to the side against the band's resistance.
- Keep tension on the band for the full exercise duration to fully engage the upper glutes.
- Perform equal repetitions on both sides to ensure balanced development.
6. Cable Kickbacks:
This exercise improves the mind-muscle connection with the glutes and provides a unique form of resistance, contributing to aesthetic improvements and functional strength. Cable kickbacks (and the other variations) are an excellent addition to the repertoire of exercises to develop the upper glutes for a well-rounded lower-body workout.
How to Perform:
- Attach an ankle strap to a cable machine/functional trainer and secure it around your ankle.
- Stand facing the machine, and kick your leg backward while maintaining a slight bend in the knee.
- Squeeze your upper glutes at the movement's top and control the leg back to the starting position.
7. Curtsy Lunges:
Curtsy lunges are a dynamic exercise that specifically targets the lateral aspect of the glutes, contributing to a well-rounded development. The dynamic movement enhances aesthetic appeal by sculpting the glutes and fosters functional strength and flexibility. Incorporating curtsy lunges into your routine adds variety to your leg training, promoting comprehensive lower-body strength and agility.
How to Perform:
- Stand with your feet shoulder-width apart and step one foot diagonally behind you, crossing it behind the opposite leg.
- Lower your body into a lunge position, focusing on the engagement of the upper glutes.
- Return to the starting position and repeat on the other side for balanced development.
8. Step-Ups:
Step-ups are an incredibly effective exercise for targeting the upper glutes. By focusing on lifting just your body weight up onto an elevated surface, step-ups engage the glutes, particularly the upper region, during the upward phase. This exercise promotes unilateral strength and balance while emphasizing the development of the upper glutes.
How to perform:
- Use a sturdy bench or step platform.
- Step on the platform with your left foot, driving through the heel to lift your body.
- Focus on the contraction in the upper glutes as you step up.
- Alternate legs and maintain a controlled pace to maximize the effectiveness of the exercise.
Sample Upper Glute Workout
Designated Upper Glute Workout:
This workout was created to target and strengthen the upper glutes. Perform each exercise with good form, focusing on the mind-muscle connection to effectively engage the upper glute muscles.
I'd recommend aiming for 3-4 sets of 12-15 repetitions per exercise.
- Hip Thrusts: 4 sets of 15 reps
- Romanian Deadlifts: 4 sets of 12 reps
- Bulgarian Split Squats: 4 sets of 12 reps per leg
- Glute Bridges (with resistance): 3 sets of 15 reps
- Lateral Band Walks: 3 sets of 20 steps per side
Upper Glute Emphasis Leg Workout:
This workout targets the entire legs while specifically emphasizing the upper glutes. Perform each exercise with proper form, focusing on engaging the upper glutes throughout the movements.
Aim for 3-4 sets of 12-15 repetitions for each exercise.
- Barbell Back Squats: 4 sets of 15 reps
- Bulgarian Split Squats: 4 sets of 12 reps per leg
- Sumo Deadlifts: 4 sets of 12 reps
- Cable Kickbacks: 3 sets of 15 reps
- Step-Ups with Knee Drive: 3 sets of 12 reps per leg
Upper Glute Anatomy
Understanding the anatomy of the upper glutes is crucial for effective training. The gluteus maximus, the largest muscle in the gluteal region, is divided into three parts: the upper, middle, and lower fibers.
The upper glutes, often called the "gluteus maximus upper segment," are responsible for hip joint extension and play a key role in creating the desired glute shelf appearance. When targeting the upper glutes, it's essential to focus on movements that involve hip extension, such as hip thrusts, Romanian deadlifts, and cable kickbacks.
Additionally, exercises that activate the gluteus medius, such as lateral band walks, contribute to overall gluteus development and help achieve a well-rounded and lifted appearance.
How To Improve Your Upper Glute Shelf
1. Progressive Overload:
Incorporate progressive overload into your training routine to see continuous improvement in your upper glutes. Gradually increase your exercise's weight, resistance, or intensity over time.
This constant challenge stimulates muscle growth and enhances the definition of the upper glutes.
2. Mind-Muscle Connection:
Developing a solid mind-muscle connection is crucial for effective glute training. Focus on consciously contracting and engaging your upper glutes during each repetition of an exercise.
This mental connection enhances muscle recruitment and ensures that you're effectively targeting the desired muscle group.
3. Consistency is Key:
Achieving a well-defined upper glute shelf requires consistent effort over time. Stick to your workout routine and resist the urge to skip glute-focused sessions.
Consistency is vital when it comes to sculpting and strengthening any muscle group.
4. Nutrition and Recovery:
A well-balanced diet is essential for overall muscle development.
Ensure you're consuming enough protein to support muscle growth and repair.
Additionally, prioritize recovery through adequate sleep and hydration and incorporate rest days into your fitness routine. Recovery is when your muscles repair and grow stronger.
5. Variety in Training:
Keep your upper glute training dynamic by incorporating a variety of exercises.
This prevents boredom and ensures you target the muscles from different angles, promoting balanced development.
Add new exercises to your routine and periodically change your workout program to challenge your muscles in different ways.
6. Warm-Up and Mobility:
Prioritize a proper warm-up before your upper glute workout to increase blood flow, improve flexibility, and prepare your muscles for the upcoming exercises.
Frequently Asked Questions:
Why won't my upper glutes grow?
If you're striving to enhance your glutes, it's crucial to ensure you're targeting the right areas and incorporating various glute exercises. Focusing solely on sagittal plane movements like squats and lunges might not be sufficient for optimal glute growth.
To see better results, it's recommended to diversify your training by including horizontal plane exercises like banded side steps and side lunges, along with transverse plane movements like curtsy lunges. Also, hitting a plateau in your workout progress is common, and your body can adapt to the exercises and weights you've been using.
If you've been performing the same routine without seeing new results, it's time to introduce changes. This could involve incorporating more weight, increasing repetitions, or introducing new exercises into your routine.
For example, if you've been using resistance bands, consider incorporating cable machines, or if your routine heavily relies on machines, experiment with free weights such as barbells, dumbbells, or kettlebells for a more varied and effective workout.
Should I train my upper glutes every day?
If you're just getting into resistance training, especially with exercises involving multiple muscle groups like squats, lunges, deadlifts, and hip thrusts, I'd recommend taking a rest period of 24 to 48 hours. The onset of DOMS (delayed onset muscle soreness) can occur and persist for 24 to 72 hours or even longer, depending on various factors.
Initially, it's essential to proceed at a moderate pace and pay attention to how your body responds. As you gain more experience with upper glute workouts, I believe training upper glutes consecutively at a maximum of two days is perfectly okay.
How long does it take to grow glutes?
How quickly you can develop muscle depends on several factors, including your workout regimen, dietary habits, consistency, current fitness level, and the quality of your exercises. For many beginners on a consistent training journey, significant and noticeable improvements can often be achieved within a relatively short period, typically around four to six months.
Closing Thoughts
A well-defined upper glute shelf is achievable with targeted exercises, proper training techniques, and consistency. By incorporating these eight best upper glute exercises into your workout routine and following the provided sample workout, you can effectively sculpt and strengthen your upper glutes.
If you're eager to explore further and expand your fitness knowledge on how to really build muscle in your legs, I'd recommend that you dive into another one of our articles on 12 Best Dumbbell Leg Exercises For Lower Body Workouts.
Andrew Lenau
Author