The upper glute is made of a muscle called gluteus medius. This means we have to train the gluteus medius muscle to get the shelf on our upper glute.
Most people have a weaker upper glute due to a sedentary lifestyle, or many don’t even know the correct exercises to hit the upper glutes.
In this article, I’m going to share with you the fifteen best upper glute exercises to get an amazing shelf on your buttocks. I also give a workout plan that you can follow to progress faster.
Upper Glute Muscle Anatomy
The glute muscle is consists of three main muscles: the glueus maximus, gluteus medius, and gluteus minimus.
The gluteus medius is the muscle made up of the upper glute.
Another muscle that contributes to increasing the size of the upper glute is the gluteus minimus, which presents under the gluteus medius. [1]
This means we have to train the gluteus medius and, to a lesser extent, the gluteus minimus to build a shelf on our buttocks.
The gluteus medius and gluteus minimus help to abduct and internally rotate the thigh and stabilise the pelvis and hip. [2]
Related: 17 Best Gluteus Minimus Exercises to Increase Size
What are the Best Upper Glute Exercises?
Here’re the best upper glute exercises with body weight, resistance band, and weights:
- Side-lying Hip Raise
- Reverse Hyperextension
- Fire Hydrants
- Single-leg Glute Bridge
- Side Lying Clamshell
- Curtsy Lunges
- Seated Banded Hip Abduction
- Banded Lateral Walk
- Side-Lying Banded Hip Abduction
- Banded Monster Walk
- Banded Quadruped Kickback
- Barbell Hip Thrust
- Dumbbell Sumo Squat
- Dumbbell Curtsy Lunge
- Romanian Deadlift
Upper Glute Exercises at Home (No Equipment)
Here’re the best upper glute exercises with no equipment.
1. Side-lying Hip Raise
How to do it:
- Lie down on your side with your elbow and leg on the floor. Bent your legs slightly and core tight.
- Pushing through your bottom knee, lift your hip off the floor while rotating your upper leg externally. When you’re at the top, push the hips forward and squeeze.
- Then lower back down and sink the hips back. Repeat and switch to the other side.
Pro-Tip: Be sure to squeeze your glute on every repetition. You can wrap a resistance band around your knees to increase tension. [3]
2. Reverse Hyperextension
How to do it:
- Here you need a bench or tall surface to do this exercise.
- Place yourself on a facedown position at the edge of the bench so that your hip and legs hang off the bench. Hold the bench with your hands for support.
- Keeping your core tight, raise the legs toward the ceiling and squeeze your glutes at the top.
- Then slowly lower back down and repeat.
- Instead of straight legs, you can start narrow at the bottom and end wide at the top. If you have a low bench, you can still do them, but you have to bend your legs at the bottom.
Pro-Tip: Ensure you’re not over-extending your legs. If you have low back pain, don’t do that exercise. Warm up your body, especially your lower back, before doing this exercise.
3. Fire Hydrants
How to do it:
- Start by coming down to the ground on your hands and knees.
- Be sure your knees are underneath your hips and your hands are under your shoulders. Keep your back neutral and core tight.
- Keeping the legs bent, inhale and raise one leg up and out laterally as much as possible and squeeze the glute at the top.
- Then return to the starting position as you exhale.
- Perform desired reps and then switch to the other leg.
Pro-Tip: Ensure your back is neutral and your core tight throughout the movement. You can wrap a band around your lower thigh to increase tension.
4. Single-leg Glute Bridge
How to do it:
- Lie down on your back and spread your arms at your sides on the floor for support.
- Keep one leg bent and feet flat on the ground while the other leg is straight up toward the ceiling (or slightly bent in the air).
- Keeping your core tight, lift your hip off the ground as high as possible and squeeze the glute at the top.
- Lower your hip down and repeat. Then switch to the other side.
Pro-Tip: Ensure your core is tight throughout the movement and you aren’t putting much stress on your lower back.
5. Side Lying Clamshell
How to do it:
- Lie down on the floor on your side, one arm behind your head and the other arm on your waist or place it on the floor for support.
- Keep your spine neutral and your legs slightly bent throughout the movement.
- Open your upper knee up toward the ceiling and contract the glute at the top.
- Then lower your knee down to the starting position. Repeat and switch sides.
Pro-Tip: You can put a band around your knees to increase tension.
6. Curtsy Lunges
How to do it:
- Begin by standing upright with your feet together and hands on your waist.
- Bring your right leg back behind you to the side. Lunge and push back up.
- Then do the same with the other leg. You can do it slowly to maintain balance.
Pro-Tip: Be sure to warm up properly, especially your lower body, before doing this exercise. Hold a dumbbell/kettlebell with your hands to make things more challenging.
Upper Glute Exercises with Band
Here’re the best upper glute exercises with resistance bands.
7. Seated Banded Hip Abduction
How to do it:
- Sit upright on a bench with a band wrapped around your lower thighs, feet shoulder-width, and hands on your waist or the bench for support.
- Open your knees as much as possible, squeeze the glute, and hold there for 3 seconds.
- Return to the starting position and repeat.
Pro-Tip: Endure you’re contracting your glutes on every repetition.
8. Banded Lateral Walk
How to do it:
- To start, put a band around your lower thighs (slightly above your knees) and slightly bend your knees forward and hips backwards.
- Keeping your arms in the front and chest up, start walking laterally (if you have a larger space).
- However, you can walk a few steps on the right side and then to the left, according to your space. Repeat.
Pro-Tip: Use double bands, one below the knees and one above, to maximize the tension.
9. Side-Lying Banded Hip Abduction
How to do it:
- To begin, wrap a band around your knees, and lie on your side with your bottom leg slightly bent.
- Start by lifting your upper thigh as high as possible and pause at the top for 3 seconds.
- Return your leg to the starting position. Repeat and switch sides.
Pro-Tip: You should squeeze your glutes at the top. Use double bands for a more intense contraction.
10. Banded Monster Walk
How to do it:
- Wrap two resistance bands, one slightly above your knees and the other one around your shinbone.
- Then make your feet slightly wider than shoulder width and knees pointing outward. And squat down slightly.
- Keeping your legs and knees wider, start walking slowly and feel the tension in your glutes.
Pro-Tip: If you find it harder, start with one band to build some strength before adding another. Ensure you keep engaging your hip throughout the movement.
11. Banded Quadruped Kickback
How to do it:
- To start, wrap a band around your knees and place your knees and hands on the floor. Be sure your knees are parallel to your hip and your hands are under your shoulders.
- Keep your back and neck neutral, your core tight, and glute squeeze.
- From there, kick one leg back and upward to feel the maximum tension on the glute.
- Then lower your leg down to the starting position. Repeat and switch legs.
Pro-Tip: Be sure to choose the correct resistance band so you can get optimal tension to your glute. You can do this movement in a standing position as well.
Upper Glute Exercises with Weights
Here’re the best exercises for the upper glutes with weights.
12. Barbell Hip Thrust
How to do it:
- Sit on the floor in front of a bench, bring the barbell over your waist, and hold it with your hands. Place your upper back on the bench and your feet flat on the ground.
- Keeping your core tight and back straight, lift your hip through your heels and squeeze your glutes at the top. Pause at the top for 3 seconds.
- Then slowly lower your glutes back to the starting position. Repeat.
Pro-Tip: You should use to hips and hamstrings to push the barbell upward, not your lower back. To avoid pain, you can roll up a yoga mat or cushion material on the bar.
13. Dumbbell Sumo Squat
How to do it:
- Stand with your feet slightly wider than shoulder width and your toes pointing slightly outward.
- Hold the dumbbell/kettlebell and hang it in front of you, or you can hold the weight in front of your chest.
- Keeping your chest up and back flat, squat down and then come all the way up and squeeze the glute at the top. Repeat.
Pro-Tip: Ensure you’re not rounding your lower back when lowering your hips down. Keep your toes and knees slightly outward throughout the movement.
14. Dumbbell Curtsy Lunge
How to do it:
- Begin by standing upright with your feet together and holding a pair of dumbbells with your hands.
- Keeping your chest up and back flat, bring your right leg back behind you to the side and lunge.
- Then push back up to the starting position and do the same movement with the other leg. Repeat.
Pro-Tip: Properly warm up your body, especially your lower body, before doing this exercise. Begin with a lighter weight and gradually increase as you improve your balance.
15. Romanian Deadlift
How to do it:
- Stand with your feet hip-width apart, hold a barbell with an overhand grip (palm facing toward you) shoulder-width apart, chest up and back straight.
- Bend your hip and lower the barbell comes just below the kneecaps. Keep your knees tucked in line with your toes and eyes fixed on the floor in front.
- Drive through your hips, stand up and squeeze your glutes.
Pro-Tip: Keep your back flat, and ensure the bar touches your thighs throughout the movement.
A Sample Upper Glute Workout Plan
Let’s check out the following workout plan to strengthen and add mass to your upper glutes.
Here’s a sample upper glute workout plan with no weights.
- Single-leg Hip Thrust: 4 x 10-12 (with 3s pause)
- Reverse Hyperextension: 3 x 10-12
- Side Lying Hip Raise: 3 x 12-15
Here’s a sample upper glute workout plan with weights:
- Barbell Hip Thrust: 4 sets of 8-12 reps (with a 3-second pause)
- Dumbbell Curtsy Lunge: 3 x 12-15
- Seated Banded Hip Abduction: 3 x 12-15
Alternate these workout plans on every session and aim to train the upper glutes at least 2 to 3 times per week for optimum results.
How to Build Muscle on Your Upper Glute?
Whether you want to build the upper glutes or any other body parts, you need to follow the science/fundamentals of muscle building.
Training, diet, and sleep are the three key fundamentals of achieving any fitness goal.
Make sure you’re training your upper glutes with proper intensity at least twice a week, along with a calorie-surplus protein-rich diet and adequate sleep.
If you want to build mass and increase the size of your buttocks, I’d highly recommend you read the article about how to build muscle naturally to get tips and strategies for muscle building.
Conclusion
So… There we have it: The best upper glute exercises.
You can incorporate these exercises into your weekly routine or use the sample workout plan. Your aim should be to hit the upper glute several times per week with proper rest between sessions.
Remember, the workout alone can’t help you get noticeable results; you should also prioritize your nutrition and sleep to get optimum growth.
