Are you looking to build that coveted “shelf butt” or simply want stronger, more sculpted glutes? While many people focus on squats and lunges to grow their glutes, the upper glutes—primarily the gluteus medius—are often neglected. This muscle is not only key to creating the round, lifted look many desire, but it also plays a vital role in hip stability, balance, and preventing injuries.
In this guide, we’ll dive deep into the 10 best exercises that target the upper glutes, providing you with the tools to build both strength and shape. Whether your goal is aesthetic, functional, or a bit of both, these exercises will help you achieve it. Plus, we’ll share expert tips on form, progressive overload, and common mistakes to avoid, ensuring you get the most out of your glute training routine.
Ready to transform your glutes? Let’s get started!
Understanding Upper Glute Anatomy
What Are the Upper Glutes? A Quick Anatomy Lesson
To effectively target and build your upper glutes, it’s important to understand what they are and how they work. The upper glutes are primarily made up of the gluteus medius, a crucial muscle located on the side of your hip, and the upper portion of the gluteus maximus, which is the largest of the glute muscles.
The gluteus medius is responsible for several key functions:
- Hip abduction: Moving your leg away from your body’s midline.
- Hip stability: Keeping your pelvis stable during movements like walking, running, or standing on one leg.
- Hip rotation: Assisting with external and internal rotation of your thigh.
Training the gluteus medius is not just about aesthetics. While it does help create that round, lifted look (often called a “shelf butt”), it also plays a vital role in supporting your body’s movement and posture. A strong gluteus medius can prevent injuries, particularly in the lower back, hips, and knees, by providing much-needed stability.
Additionally, the upper part of the gluteus maximus works alongside the gluteus medius to power movements like hip thrusts and glute bridges. These muscles are key for hip extension and play a big role in exercises that emphasize the upper glutes.
By understanding how these muscles work together, you can better target them during your workouts, leading to both a stronger and more sculpted lower body.
How to Build Your Upper Glutes: Key Training Principles
3 Essential Principles for Upper Glute Growth
Building strong, well-defined upper glutes takes more than just performing the right exercises. To see noticeable improvements in both strength and shape, it’s crucial to follow some key training principles that will help you get the most out of your workouts.
1. Progressive Overload: The Key to Growth
The foundation of any muscle-building program is progressive overload—the practice of gradually increasing the difficulty of your workouts. Your upper glutes won’t grow if you keep doing the same exercises with the same weight or reps every time. You need to continually challenge your muscles to adapt and grow stronger.
How to apply progressive overload to upper glute training:
- Increase weight: Add more resistance to exercises like hip thrusts and deadlifts over time.
- Add more reps or sets: Slowly increase the number of reps or sets you perform for each exercise.
- Change the tempo: Try slowing down the eccentric (lowering) phase of each exercise to make it more challenging.
By consistently pushing your upper glutes beyond their comfort zone, you’ll see faster results in both strength and size.
2. Focus on the Mind-Muscle Connection
One of the most effective ways to ensure you’re targeting the upper glutes during each exercise is by developing a strong mind-muscle connection. This means consciously engaging and squeezing your glute muscles throughout each movement, rather than letting other muscles, like your quads or lower back, take over.
Tips for improving your mind-muscle connection:
- Squeeze at the top: For exercises like hip thrusts and glute bridges, focus on squeezing your glutes at the top of the movement.
- Slow down the movement: Performing exercises more slowly allows you to feel the muscles working, ensuring that the upper glutes are being activated.
- Use light weights at first: If you’re struggling to feel the upper glutes, start with lighter weights and focus on form and muscle activation before increasing resistance.
3. Perfect Your Form and Posture
Proper form is critical for targeting the upper glutes effectively and avoiding injury. Even small adjustments in your posture and movement can make a huge difference in the results you get from each exercise.
Key form tips for upper glute exercises:
- Keep your core engaged: Engaging your core during exercises like hip thrusts or deadlifts helps stabilize your body and ensures that your glutes are doing the work, not your lower back.
- Drive through your heels: For exercises like lunges or step-ups, pushing through your heels helps activate the glutes more than relying on your toes.
- Maintain a neutral spine: Avoid rounding your lower back by keeping your spine neutral during exercises like deadlifts and hip thrusts. This helps to focus the work on your glutes and prevents injury.
By applying these three principles—progressive overload, mind-muscle connection, and proper form—you’ll maximize the effectiveness of your workouts and make significant progress in building your upper glutes.
Top 10 Upper Glute Exercises (With Expert Form Tips)
Now that you understand the importance of progressive overload, the mind-muscle connection, and proper form, it’s time to put that knowledge into action. Below are the 10 best exercises that target your upper glutes, each accompanied by expert tips to ensure you get the most out of every movement.
Exercise 1: Barbell Hip Thrust
Why it works: The barbell hip thrust is one of the most effective exercises for overall glute growth, especially when targeting the upper glutes. By driving through your heels and thrusting your hips upward, you engage the entire gluteal region, with an extra focus on the gluteus medius if you adjust your stance.
How to perform:
- Sit on the ground with your upper back resting against a bench.
- Roll a barbell over your hips, keeping your feet flat on the ground, shoulder-width apart.
- Drive through your heels to lift your hips towards the ceiling, squeezing your glutes at the top.
- Lower your hips back down in a controlled motion.
- Perform 3-4 sets of 8-12 reps.
Expert Tip: To increase activation of the upper glutes, place a resistance band around your knees and take a slightly wider stance.
Exercise 2: Glute Bridges (Elevated)
Why it works: This movement isolates the upper glutes without putting pressure on your lower back. Elevating your feet on a bench or step shifts the focus toward the upper glutes and helps create that rounded shape.
How to perform:
- Lie on your back with your feet elevated on a bench or step, knees bent at a 90-degree angle.
- Press through your heels to lift your hips toward the ceiling, engaging your glutes at the top.
- Slowly lower your hips back to the ground and repeat.
- Perform 3 sets of 12-15 reps.
Expert Tip: Hold the top position for a few seconds and focus on squeezing your glutes as hard as possible.
Exercise 3: Single-Leg Hip Thrust
Why it works: By focusing on one leg at a time, this exercise forces the gluteus medius to engage more, which helps improve balance and stability while targeting the upper glutes.
How to perform:
- Position yourself as you would for a regular hip thrust, with your upper back on a bench and one foot planted firmly on the ground.
- Lift your other leg off the ground and extend it straight out.
- Drive through the heel of the supporting leg to lift your hips, squeezing your glutes at the top.
- Lower your hips and repeat for 8-10 reps, then switch sides.
- Perform 3 sets on each leg.
Expert Tip: To avoid rotating your hips, keep your core tight and your hips square throughout the movement.
Exercise 4: Reverse Lunges (With Dumbbells)
Why it works: Reverse lunges are great for isolating the gluteus medius due to the one-leg load during each rep. This movement helps build both strength and balance, targeting the upper glutes.
How to perform:
- Stand with feet hip-width apart, holding dumbbells at your sides.
- Step one leg back and lower your body until your back knee almost touches the ground.
- Push through the heel of your front foot to return to standing.
- Alternate legs and repeat for 10-12 reps per leg.
- Perform 3 sets.
Expert Tip: Keep your torso upright and focus on driving through your front heel to maximize glute activation.
Exercise 5: Lateral Band Walks
Why it works: This exercise targets the gluteus medius by forcing your glutes to work in a lateral plane, a movement often overlooked in typical lower-body workouts.
How to perform:
- Place a resistance band just above your knees and stand with feet hip-width apart.
- Drop into a half-squat position, keeping tension on the band.
- Take a step to the side, maintaining the squat position, and then bring your other foot in.
- Continue stepping sideways for 10-15 steps, then switch directions.
- Perform 3 sets.
Expert Tip: Keep constant tension on the band and stay low in the squat to engage the glutes throughout the movement.
Exercise 6: Cable Hip Abductions
Why it works: This exercise isolates the gluteus medius and helps develop that upper glute “shelf” look by targeting the abduction (leg-outward movement) function of the muscle.
How to perform:
- Attach an ankle strap to a low cable machine and secure it to your right ankle.
- Stand with your left leg facing the machine and slowly lift your right leg outward, away from your body.
- Pause at the top, then slowly return to the starting position.
- Perform 12-15 reps per side for 3 sets.
Expert Tip: Use slow, controlled movements and keep your core engaged to prevent swaying.
Exercise 7: Clamshells (With Resistance Band)
Why it works: This is a simple yet highly effective exercise for isolating the upper glutes. The resistance band adds intensity, making the gluteus medius work harder.
How to perform:
- Lie on your side with your knees bent at a 90-degree angle and a resistance band around your thighs.
- Keeping your feet together, lift your top knee as high as possible without moving your hips.
- Lower your knee back down and repeat for 15-20 reps.
- Switch sides and perform 3 sets.
Expert Tip: Keep your hips stacked and avoid rolling backward to ensure the upper glutes are doing the work.
Exercise 8: Step-Ups
Why it works: Step-ups are a unilateral exercise that targets the gluteus medius and maximus, helping to build strength and shape in the upper glutes.
How to perform:
- Stand in front of a bench or step, holding dumbbells in each hand.
- Place one foot on the bench and push through your heel to lift your body up.
- Step down with the same leg and repeat for 10-12 reps, then switch legs.
- Perform 3 sets per side.
Expert Tip: Use a bench that’s high enough to challenge your glutes, but not so high that you compromise form.
Exercise 9: Romanian Deadlift (Single-Leg)
Why it works: This exercise targets the upper glutes through hip extension while challenging your balance and stability.
How to perform:
- Hold a dumbbell in each hand and stand on one leg.
- Slowly hinge at your hips, lowering the dumbbells towards the ground while keeping your back straight.
- Return to standing by driving through your heel and squeezing your glutes.
- Perform 8-10 reps on each leg for 3 sets.
Expert Tip: Keep your back flat and move slowly to maintain balance and fully engage the glutes.
Exercise 10: Sumo Deadlifts
Why it works: This compound movement works both the upper and lower glutes, with the wide stance placing extra emphasis on the gluteus medius.
How to perform:
- Stand with feet wider than shoulder-width apart and toes pointing slightly outward.
- Bend at your hips and knees to grab the barbell, keeping your back straight.
- Drive through your heels to stand up, pulling the bar along your shins.
- Lower the bar back down and repeat for 3-4 sets of 6-8 reps.
Expert Tip: Focus on keeping your chest up and back neutral to avoid strain on your lower back.
These 10 exercises are all designed to maximize upper glute engagement, helping you build both strength and a more defined, sculpted shape. Incorporating them into your routine with the principles of progressive overload and proper form will ensure steady progress and visible results.
Creating a Complete Upper Glute Workout Routine
To see real results, train your upper glutes 2-3 times per week. You can incorporate these exercises into a leg day or have a dedicated glute workout day.
Sample Upper Glute Workout
1. Barbell Hip Thrusts
- Sets: 4 | Reps: 8-10
- Why: Builds overall glute strength with emphasis on the upper glutes. Use a resistance band for extra upper glute activation.
2. Reverse Lunges (With Dumbbells)
- Sets: 3 | Reps: 10-12 per leg
- Why: Targets the gluteus medius and helps with stability.
3. Lateral Band Walks
- Sets: 3 | Reps: 15 steps in each direction
- Why: Isolates the upper glutes through hip abduction.
4. Single-Leg Hip Thrust
- Sets: 3 | Reps: 8-10 per leg
- Why: Focuses on one leg at a time for better upper glute engagement.
5. Romanian Deadlift (Single-Leg)
- Sets: 3 | Reps: 10-12 per leg
- Why: Strengthens the glutes and improves balance.
6. Clamshells (With Resistance Band)
- Sets: 3 | Reps: 15-20 per leg
- Why: Excellent for isolating the upper glutes with added resistance.
Training Tips:
- Start with compound movements like hip thrusts.
- Focus on upper glute isolation with band walks or clamshells.
- Ensure progressive overload by increasing weight or reps regularly.
Weekly Routine Example:
Day 1 (Legs + Glutes): Barbell Hip Thrusts, Reverse Lunges, Lateral Band Walks
Day 3 (Glute Day): Single-Leg Hip Thrusts, Romanian Deadlifts, Clamshells
Day 5 (Legs + Glutes): Sumo Deadlifts, Lateral Band Walks, Glute Bridges
By following this routine and ensuring progressive overload and proper recovery, you’ll see steady improvements in both strength and shape of your upper glutes.
Conclusion: Building Strong and Sculpted Upper Glutes
Developing your upper glutes is about more than just aesthetics—it’s about building strength, stability, and improving your overall functional fitness. By incorporating the right exercises, focusing on progressive overload, and maintaining a strong mind-muscle connection, you can target your upper glutes effectively and achieve the sculpted look you’re after.
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Brandon Bennett, VP of Fitness Operations at Physiq Fitness, is a passionate and results-driven professional with over 20 years of experience in the fitness industry, holding 17 certifications from NASM, Precision Nutrition, Certified Functional Strength Coach, and others. Skilled in team training environments, he excels in crafting tailored programs for optimal performance and injury prevention. He has mentored over 100 trainers throughout his career and has worked at Physiq Fitness for over 10 years.