8 Best Upper Glute Exercises + Workouts For The Glute Shelf

As a private trainer who often works with women dedicated to improving their health and physique, I get a recurring query: how do you sculpt and strengthen the glutes? Oftentimes, I like to recommend to my clients the importance of the upper glutes, which extends beyond just aesthetics. In addition they play an important role in hip stability and performance, potentially enhancing athletic performance.

This guide goals to offer a number of the best exercises that focus on the complete leg while specializing in 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
• Ceaselessly Asked Questions
• Closing Thoughts

The Eight Best Upper Glute Exercises

1. Barbell Hip Thrust:

Hip thrusts are a focus for upper glute development, isolating and intensifying engagement on 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 inspiration for enhanced lower body strength and improved athletic performance.

Easy methods to Perform:

1. Sit on the ground along with your back against a bench and the barbell positioned across your hips.
2. Plant your feet on the bottom, hip-width apart.
3. Lift your hips toward the ceiling by squeezing your glutes, making a line out of your shoulders to your knees.
4. Give attention to the contraction in your upper glutes as you reach the movement’s top.
5. Lower your hips down and repeat.

2. Romanian Deadlifts:

Romanian Deadlifts (RDLs) are a useful addition to the upper glute emphasis leg workout, offering distinct advantages for overall lower body strength and development. RDLs primarily goal the hamstrings and glutes, with a notable give attention to the upper glutes throughout 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.

Easy methods to Perform:

1. Hold a barbell in front of your thighs with a slight knee bend.
2. Hinge at your hips, lowering the barbell while keeping it near your body.
3. Feel the stretch in your hamstrings and have interaction your upper glutes as you come to the starting position.
4. Ensure a straight back throughout the movement to maximise glute activation.

3. Bulgarian Split Squats:

Bulgarian split squats offer a singular approach to leg training by promoting balanced development within the upper glutes and quadriceps. Beyond the aesthetic advantages, this exercise cultivates functional strength gains, that are essential for on a regular basis 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.

Easy methods to Perform:

1. Stand a couple of feet in front of a bench, with one foot elevated behind you.
2. Lower your body right into a lunge position, ensuring that your front knee stays above your ankle.
3. Push through the heel of your front foot to have interaction the upper glutes as you come to the starting position.
4. Repeat on each legs to advertise balanced development.

4. Glute Bridges:

Glute bridges, when performed with added resistance, introduce a robust isometric contraction within the upper glutes, optimizing muscle activation. Beyond sculpting and defining the glutes, this exercise is flexible, allowing for scalable intensity to accommodate individuals at various fitness levels. Glute bridges construct strength and stability within the hip region, supporting overall lower body functionality.

Easy methods to Perform:

1. Lie in your back along with your knees bent and feet firmly on the ground.
2. Lift your hips toward the ceiling, squeezing along with your glutes at the highest.
3. Give attention to the upper glutes throughout the contraction and lower down slowly.
4. Add resistance by placing a barbell or resistance band across your hips for an additional challenge.

5. Lateral Band Walks:

Lateral band walks are crucial in strengthening the glute muscles accountable 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 difficult workout that amplifies the advantages of lateral glute development.

Easy methods to Perform:

1. Place a resistance band around your thighs, stand along with your feet shoulder-width apart, and step to the side against the band’s resistance.
2. Keep tension on the band for the complete exercise duration to totally engage the upper glutes.
3. Perform equal repetitions on either side to make sure balanced development.

6. Cable Kickbacks:

This exercise improves the mind-muscle reference to the glutes and provides a singular type of resistance, contributing to aesthetic improvements and functional strength. Cable kickbacks (and the opposite variations) are a superb addition to the repertoire of exercises to develop the upper glutes for a well-rounded lower-body workout.

Easy methods to Perform:

1. Attach an ankle strap to a cable machine/functional trainer and secure it around your ankle.
2. Stand facing the machine, and kick your leg backward while maintaining a slight bend within the knee.
3. Squeeze your upper glutes on 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 suppleness. Incorporating curtsy lunges into your routine adds variety to your leg training, promoting comprehensive lower-body strength and agility.

Easy methods to Perform:

1. Stand along with your feet shoulder-width apart and the first step foot diagonally behind you, crossing it behind the other leg.
2. Lower your body right into a lunge position, specializing in the engagement of the upper glutes.
3. Return to the starting position and repeat on the opposite side for balanced development.

8. Step-Ups:

Advantages: 

Step-ups are an incredibly effective exercise for targeting the upper glutes. By specializing in lifting just your body weight up onto an elevated surface, step-ups engage the glutes, particularly the upper region, throughout the upward phase. This exercise promotes unilateral strength and balance while emphasizing the event of the upper glutes.

Easy methods to perform:

1. Use a sturdy bench or step platform.
2. Step on the platform along with your left foot, driving through the heel to lift your body.
3. Give attention to the contraction within the upper glutes as you step up.
4. Alternate legs and maintain a controlled pace to maximise the effectiveness of the exercise.

Sample Upper Glute Workout

Designated Upper Glute Workout:

This workout was created to focus on and strengthen the upper glutes. Perform each exercise with good form, specializing in 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 complete legs while specifically emphasizing the upper glutes. Perform each exercise with proper form, specializing in engaging the upper glutes throughout the movements. 

Aim for 3-4 sets of 12-15 repetitions for every 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 biggest muscle within the gluteal region, is split into three parts: the upper, middle, and lower fibers. 

The upper glutes, often called the “gluteus maximus upper segment,” are accountable for hip joint extension and play a key role in creating the specified glute shelf appearance. When targeting the upper glutes, it’s essential to give attention to movements that involve hip extension, equivalent to hip thrusts, Romanian deadlifts, and cable kickbacks. 

Moreover, exercises that activate the gluteus medius, equivalent to 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. Step by step 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. Give attention to consciously contracting and fascinating your upper glutes during each repetition of an exercise.

This mental connection enhances muscle recruitment and ensures that you just’re effectively targeting the specified muscle group.

3. Consistency is Key:

Achieving a well-defined upper glute shelf requires consistent effort over time. Keep on with your workout routine and resist the urge to skip glute-focused sessions.

Consistency is significant on the subject of sculpting and strengthening any muscle group.

4. Nutrition and Recovery:

A well-balanced weight-reduction plan is crucial for overall muscle development.

Make sure you’re consuming enough protein to support muscle growth and repair.

Moreover, 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 number of exercises.

This prevents boredom and ensures you goal the muscles from different angles, promoting balanced development.

Add latest exercises to your routine and periodically change your workout program to challenge your muscles in alternative ways.

6. Warm-Up and Mobility:

Prioritize a correct warm-up before your upper glute workout to extend blood flow, improve flexibility, and prepare your muscles for the upcoming exercises.

Ceaselessly Asked Questions:

Why won’t my upper glutes grow?

For those who’re striving to boost your glutes, it’s crucial to make sure you’re targeting the correct areas and incorporating various glute exercises. Focusing solely on sagittal plane movements like squats and lunges won’t be sufficient for optimal glute growth. 

To see higher results, it’s really useful to diversify your training by including horizontal plane exercises like banded side steps and side lunges, together 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 have been using.

For those who’ve been performing the identical routine without seeing latest results, it is time to introduce changes. This might involve incorporating more weight, increasing repetitions, or introducing latest exercises into your routine. 

For instance, for those who’ve been using resistance bands, consider incorporating cable machines, or in case your routine heavily relies on machines, experiment with free weights equivalent to barbells, dumbbells, or kettlebells for a more varied and effective workout.

Should I train my upper glutes daily?

For those who’re just stepping 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 twenty-four to 72 hours and even longer, depending on various aspects. 

Initially, it’s essential to proceed at a moderate pace and concentrate to how your body responds. As you gain more experience with upper glute workouts, I think training upper glutes consecutively at a maximum of two days is perfectly okay.

How long does it take to grow glutes?

How quickly you’ll be able to develop muscle relies on several aspects, including your workout regimen, dietary habits, consistency, current fitness level, and the quality of your exercises. For a lot of beginners on a consistent training journey, significant and noticeable improvements can often be achieved inside a comparatively short period, typically around 4 to 6 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’ll be able to effectively sculpt and strengthen your upper glutes. 

For those who’re desirous to explore further and expand your fitness knowledge on find out how to really construct muscle in your legs, I’d recommend that you just dive into one other considered one of our articles on 12 Best Dumbbell Leg Exercises For Lower Body Workouts.