In the pursuit of a well-defined and aesthetically pleasing glutes, many fitness enthusiasts target the lower glutes, often overlooking the importance of the upper glutes. Don’t worry! We will give you top 10 best upper glute exercises which you can incorporate in your Gym routine to get those perfect glutes. Targeting the upper glutes not only enhances the overall shape of the glutes but also contributes to improved posture, hip stability, and athletic performance. This comprehensive guide delves into the anatomy of the upper glutes, the benefits of strengthening them, and the most effective exercises to achieve your fitness goals.
Table of Contents
Understanding the Upper Glutes Exercises
Anatomy Overview
The gluteal region comprises three primary muscles:
Gluteus Maximus: The largest muscle, responsible for hip extension and outward rotation.
Gluteus Medius: Located on the outer surface of the pelvis, crucial for hip abduction and stabilization.
Gluteus Minimus: Situated beneath the gluteus medius, assisting in hip abduction and internal rotation.
The upper glutes primarily involve the gluteus medius and the upper portion of the gluteus maximus. Strengthening these muscles contributes to the coveted “shelf” appearance and supports various functional movements.
Benefits of Strengthening the Upper Glutes
Enhanced Aesthetics
Developing the upper glutes adds volume and lift to the buttocks, creating a more rounded and toned appearance.
Improved Posture and Stability
Strong upper glutes stabilizes the pelvis and spine, reducing the risk of lower back pain and enhancing overall posture.
Injury Prevention
By supporting hip and knee alignment, robust upper glutes can prevent common injuries associated with physical activities.
Athletic Performance
Upper glute strength contributes to explosive movements, agility, and balance, benefiting athletes across various sports.
Top Upper Glute Exercises
1. Hip Thrusts
Execution: Now, hip thrusts can be one of the best upper glute exercises which one can start with. Sit on the ground with your upper back against a bench, knees bent, and feet flat. Place a barbell or weight across your hips. Drive through your heels to lift your hips until your thighs are parallel to the ground. Once your thighs are parallel to the ground, come back slowly to the ground under constant weight. Remember: Don’t ever give a jerk or sudden movement to lift the weight. This might cause you to have back injuries which you really need to prevent if you really want to go long!When it comes to upper glute exercises, we highly recommend you to go with Hip Thrusts.
Target Muscles: Gluteus maximus (upper portion), gluteus medius.
Tips: Focus on squeezing the glutes at the top of the movement and avoid overarching the lower back.
2. Bulgarian Split Squats
Execution: Another one of the best upper glute exercises which comes to mind is the Bulgarian split squats. Stand a few feet in front of a bench. Place one foot behind you on the bench and balance yourself with the other leg on the ground and with dumbbells in both your hands as shown above. Lower your body by bending the front knee, keeping the torso upright. Push through the front heel to return to the starting position.
Target Muscles: Gluteus medius, gluteus maximus, quadriceps.
Tips: Maintain balance by engaging the core and ensure the front knee does not extend beyond the toes.
3. Lateral Band Walks
Execution: Place a resistance band around your thighs, just above the knees. Assume a half-squat position and step sideways, maintaining tension in the band.
Target Muscles: Gluteus medius.
Tips: Keep steps controlled and avoid allowing the knees to cave inward.
4. Clamshells
Execution: Lie on your side with knees bent at 90 degrees. Keeping feet together, lift the top knee as high as possible without rotating the pelvis. This can be done either with resistance bands or without them. If you are a beginner, suggest you to do it without weights. Then, as you develop yourself with time, you can add some resistance like the one shown in the above image. This is a bomb when it comes to upper glute exercises!
Target Muscles: Gluteus medius, gluteus minimus.
Tips: Use a resistance band for added difficulty and ensure movements are slow and controlled.
5. Step-Ups
Execution: Stand in front of a bench or sturdy platform. Step onto the platform with one foot, driving through the heel to lift your body up. Step down and repeat. This is a very exercise and one of the most primitive / old school technique but very effective. You can give it a try for sure! This one adds to the list of best upper glute exercises and is required to give that lift to your upper glute.
Target Muscles: Gluteus maximus (upper portion), gluteus medius.
Tips: Keep the torso upright and avoid pushing off the trailing leg.
6. Romanian Deadlifts
Execution: This is one of the best upper glute exercises which we recommend. Hold a barbell or dumbbells in front of your thighs. With a slight bend in the knees, hinge at the hips to lower the weights down the front of your legs but do not touch the weights on the ground. Return to the starting position by driving the hips forward. 10 reps and your glutes and hams will all be stretched and pumped with all blood required to pump up that booty!
Target Muscles: Gluteus maximus, hamstrings.
Tips: Maintain a neutral spine and avoid rounding the back.
7. Curtsy Lunges
Execution: Another upper glute exercise that we can focus on are curtsy lunges. One of the best upper glute exercises to further shape you glutes from the sides. Stand with feet hip-width apart. Step one leg behind and across the other, lowering into a lunge. Return to the starting position and alternate sides. Repeat the process for atleast a set of 10 reps. Again, one of the best upper glute exercises to work with for those upper glutes! For a detailed workout schedule, please read till the end.
Target Muscles: Gluteus medius, gluteus maximus.
Tips: Keep the front knee aligned with the toes and maintain an upright torso.
8. Single-Leg Glute Bridges
Execution: This one is one of the best body weight upper glute exercises one can think of! Lie on your back with one knee bent and the other leg extended. Press through the heel of the bent leg to lift your hips off the ground. Lower and repeat for at least 3 sets of 10 reps.
Target Muscles: Gluteus maximus (upper portion), gluteus medius.
Tips: Avoid letting the hips drop to one side; keep movements controlled.
9. Lateral Lunges
Execution: Stand with feet together. Step one leg out to the side, bending the knee while keeping the other leg straight. Push back to the starting position and repeat this for 10 reps or as mentioned in the detailed workout schedule given at the end of this post.
Target Muscles: Gluteus medius, gluteus maximus.
Tips: Keep the chest lifted and ensure the bent knee stays aligned over the foot.
10. Quadruped Hip Extensions
Execution: Last but not the least, one of the best upper glute exercises that’s on the list are quadrupled hip extensions. On all fours, extend one leg straight back and upward, squeezing the glutes at the top. Lower the legs slowly, come back to the initial position ( two knees and two palms) and repeat. Do atleast few sets of 10 reps each to really fire up those glutes.
Target Muscles: Gluteus maximus (upper portion), gluteus medius.
Tips: Keep the core engaged to prevent arching the lower back.
Designing an Upper Glute Workout Routine
Upper Glute Exercises Sample Weekly Plan
Day 1: Strength Focus
Hip Thrusts: 4 sets of 8-10 reps
Bulgarian Split Squats: 3 sets of 10 reps per leg
Romanian Deadlifts: 3 sets of 8 reps
Day 2: Activation and Stability
Lateral Band Walks: 3 sets of 15 steps each direction
Clamshells: 3 sets of 15 reps per side
Single-Leg Glute Bridges: 3 sets of 12 reps per leg
Day 3: Functional Movement
Step-Ups: 3 sets of 10 reps per leg
Curtsy Lunges: 3 sets of 12 reps per leg
Quadruped Hip Extensions: 3 sets of 15 reps per leg
Progression Tips
Increase Resistance: Gradually add weight to exercises as strength improves.
Adjust Repetitions: Modify the number of reps and sets to match fitness levels and goals.
Incorporate Variations: Introduce new exercises or variations to challenge the muscles differently.
Nutrition and Recovery
Dietary Considerations
Protein Intake: Consume adequate protein to support muscle repair and growth.
Balanced Diet: Include a mix of carbohydrates and healthy fats to fuel workouts and recovery.
Rest and Recovery
Sleep: Aim for 7-9 hours of quality sleep per night to facilitate muscle recovery.
Active Recovery: Engage in low-intensity activities like walking or stretching on rest days.
Conclusion & Additional Reads
Focusing on upper glute exercises is essential for achieving a well-rounded and functional posterior. By incorporating targeted movements, maintaining proper nutrition, and allowing for adequate recovery, you can enhance both the appearance and performance of your glutes. Consistency and progression are key—commit to your routine, and the results will follow.
Further to gain more insights on how to develop those curvy glutes, you can read our featured articles on Glute Focused Leg Press and Gluteus Minimus Exercises, 5 Best Lower Glute Exercises.