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Okay, let’s talk about the upper glutes—because who doesn’t want that lifted, rounded shape? If your lower glutes are doing all the work but still missing that sculpted, high-and-tight look, you’re probably neglecting the upper portion. And trust me, that’s where the magic happens.
Why Focus on the Upper Glutes?
Most people think “glutes” and immediately picture squats and deadlifts. Great exercises, no doubt. But if you want that fuller, rounder look—one that pops from the side and the back—you need to target the gluteus medius and upper glute max specifically.
These muscles aren’t just for aesthetics; they help with hip stability, posture, and even athletic performance. Plus, strengthening them can help prevent lower back pain. So yeah, they’re kind of a big deal.
Best Upper Glute Exercises (That Actually Work)
Not all glute exercises are created equal. If you’re serious about that upper glute development, here are some moves you need to have in your routine:
1. Hip Thrust (With a High Foot Placement)
You already know hip thrusts are a glute-building powerhouse, but here’s a tweak—place your feet slightly higher on the platform (if using a Smith machine or bench setup). This shifts more emphasis to the upper glutes. Oh, and don’t forget to pause at the top—no half-repping!
2. Cable Kickbacks (Slightly Angled Outward)
Instead of kicking straight back, kick at a slight diagonal. This hits the upper glutes more effectively than the usual straight-line movement. Also, control the negative—momentum isn’t your friend here.
3. Bulgarian Split Squat (With a Forward Lean)
Yeah, they burn. But that’s why they work. Leaning slightly forward keeps more tension on the upper glutes than the quads. Try adding a pause at the bottom for extra spice.
4. Frog Pump
They might look a little weird, but they light up the upper glutes like nothing else. Lie on your back, bring your feet together (like a butterfly stretch), and thrust up. Go for high reps—15 to 20 works best.
5. Banded Clamshells (With a Hold at the Top)
These aren’t just for warm-ups. Use a strong resistance band and hold the top position for a second or two. You’ll feel the burn deep in those upper glutes.
How to Make These Work for You
A few things to keep in mind if you want actual results (and not just a sore backside):
- Frequency Matters: Aim for 2-3 times per week if you want to see change.
- Mind-Muscle Connection:If you’re just going through the motions, you’re missing out. Squeeze and engage at the top of each rep.
- Progressive Overload: Increase weight, reps, or intensity over time. Your muscles won’t grow if you keep lifting the same weight forever.
- Don’t Skip Activation: A few glute activation drills before your workout (like banded hip thrusts or lateral walks) can make a massive difference in muscle engagement.
Time to Build That Shape
If you want upper glutes that are strong, sculpted, and noticeable, you’ve got to train them with intention. Add these exercises into your routine, focus on proper form, and give it time—because good things (and great glutes) take work.
