Whether you’re aiming for a sculpted derriere or simply looking to strengthen your lower body, targeting your upper glutes is essential. It not only helps to lift and shape your backside but also plays a crucial role in improving overall lower body strength and stability. In this article, we will explore some of the most effective workouts that specifically target the upper glutes, helping you achieve the toned and defined look you desire. Say goodbye to saggy bottoms and hello to a firmer, perkier posterior with these best workouts for upper glutes.
Squats
Barbell Squats
One of the best exercises for working your upper glutes is the barbell squat. This compound movement targets not only your glutes but also your quads, hamstrings, and core. To perform a barbell squat, start by standing with your feet shoulder-width apart and the barbell resting on your upper back. Slowly lower your body by bending at the knees and hips, keeping your chest up and your back straight. Lower until your thighs are parallel to the ground and then push through your heels to return to the starting position. Repeat for the desired number of reps. The barbell squat is a challenging exercise that will help you build strong and toned upper glutes.
Sumo Squats
Another great exercise for targeting your upper glutes is the sumo squat. This variation of the squat requires a wider stance with your feet turned out at an angle. To perform a sumo squat, stand with your feet wider than shoulder-width apart and toes pointing outwards. Hold a kettlebell or dumbbell with both hands in front of your body. Lower your body down by bending at the knees and hips, keeping your chest up and your back straight. Go as low as you can while maintaining proper form and then push through your heels to return to the starting position. Repeat for the desired number of reps. Sumo squats are a fantastic exercise for activating and growing your upper glutes.
Pistol Squats
If you want to challenge yourself and really isolate your glutes, pistol squats are an excellent choice. This unilateral exercise not only targets your glutes but also helps improve your balance and stability. To perform a pistol squat, stand with your feet hip-width apart and extend one leg out in front of you. Slowly lower your body down by bending at the knee of the standing leg, while keeping your other leg extended. Go as low as you can while maintaining balance, then push through your heel to return to the starting position. Repeat on the other leg. Pistol squats are a demanding exercise that will help you sculpt and strengthen your upper glutes.
Lunges
Walking Lunges
Walking lunges are a fantastic exercise for targeting not only your glutes but also your quads and hamstrings. To perform walking lunges, start by standing with your feet hip-width apart. Take a step forward with your right leg and lower your body down by bending both knees. Make sure to keep your front knee in line with your toes and your back knee just above the ground. Push through your front heel to bring your back leg forward into the next lunge and continue walking in a forward motion. Repeat for the desired number of reps. Walking lunges are an effective exercise for strengthening and sculpting your upper glutes.
Reverse Lunges
Reverse lunges are a variation of the lunge exercise that places more emphasis on your glutes. To perform a reverse lunge, start by standing with your feet hip-width apart. Step back with your right leg and lower your body down by bending both knees. Make sure to keep your front knee in line with your toes and your back knee just above the ground. Push through your front heel to return to the starting position and repeat on the other leg. Reverse lunges are a great exercise for targeting your upper glutes and improving your overall lower body strength.
Curtsy Lunges
Curtsy lunges are a unique variation of the lunge exercise that specifically targets your glutes. To perform a curtsy lunge, start by standing with your feet hip-width apart. Cross your right leg behind your left leg as if you were curtsying, and lower your body down by bending both knees. Make sure to keep your front knee in line with your toes and your back knee just above the ground. Push through your front heel to return to the starting position and repeat on the other leg. Curtsy lunges are an excellent exercise for working your upper glutes and helping you achieve a toned and sculpted lower body.
Hip Thrusts
Barbell Hip Thrusts
Hip thrusts are one of the most effective exercises for targeting and activating your glutes, especially the upper portion. To perform a barbell hip thrust, start by sitting on the ground with your back against a bench. Place a barbell across your hips and position your feet shoulder-width apart. Push through your heels and lift your hips off the ground, creating a straight line from your knees to your shoulders. Squeeze your glutes at the top of the movement, then slowly lower your hips back down to the starting position. Repeat for the desired number of reps. Barbell hip thrusts are a powerful exercise for building strong and shapely upper glutes.
Single Leg Hip Thrusts
Single leg hip thrusts are a challenging variation of the hip thrust exercise that further isolates your glutes. To perform a single leg hip thrust, start by sitting on the ground with your back against a bench. Extend one leg out in front of you and place the other foot on the ground. Lift your hips off the ground and push through your heel, focusing on squeezing your glutes at the top of the movement. Slowly lower your hips back down and repeat on the other leg. Single leg hip thrusts are an excellent exercise for targeting your upper glutes and improving glute strength imbalance.
Resistance Band Hip Thrusts
Resistance band hip thrusts add extra resistance to the movement, making it even more challenging for your glutes. To perform resistance band hip thrusts, wrap a resistance band around your thighs just above your knees. Set up for the hip thrust as you would for the barbell or single leg variation, with the resistance band adding tension to your glutes throughout the movement. Lift your hips off the ground and maintain tension in the band as you squeeze your glutes at the top. Slowly lower your hips back down and repeat for the desired number of reps. Resistance band hip thrusts are a great exercise for activating and strengthening your upper glutes.
Deadlifts
Conventional Deadlifts
Conventional deadlifts are a compound exercise that primarily targets your posterior chain, including your glutes. To perform a conventional deadlift, start with your feet hip-width apart and position a barbell in front of you. Bend at your hips and knees, keeping your back straight and your chest up, and grip the barbell with your hands. Push through your heels and lift the barbell off the ground, driving your hips forward and squeezing your glutes at the top of the movement. Lower the barbell back down to the ground with controlled movements. Conventional deadlifts are a powerful exercise for strengthening your upper glutes and developing overall lower body strength.
Romanian Deadlifts
Romanian deadlifts target your upper glutes and hamstrings while also engaging your lower back. To perform a Romanian deadlift, start with your feet hip-width apart and hold a barbell or dumbbells in front of your thighs. Engage your core and maintain a slight bend in your knees as you hinge forward at the hips, lowering the weight down towards your shins while keeping your back straight. Feel the deep stretch in your hamstrings, then engage your glutes and hamstrings to bring your torso back up to an upright position. Repeat for the desired number of reps. Romanian deadlifts are an excellent exercise for sculpting and strengthening your upper glutes.
Sumo Deadlifts
Sumo deadlifts are a variation of the deadlift exercise that place more emphasis on your glutes and inner thighs. To perform a sumo deadlift, start with your feet wider than shoulder-width apart and your toes turned out at a slight angle. Squat down and grip the barbell with your hands placed inside your legs, maintaining a neutral spine. Drive through your legs and lift the barbell off the ground, using your glutes to power the movement. Squeeze your glutes at the top of the lift, then lower the barbell back down with control. Sumo deadlifts are a fantastic exercise for targeting and strengthening your upper glutes.
Glute Bridges
Barbell Glute Bridges
Barbell glute bridges are an effective exercise for isolating and activating your upper glutes. To perform a barbell glute bridge, start by lying on your back with your knees bent and feet flat on the ground. Place a barbell across your hips, holding it in place with a secure grip. Push through your heels and lift your hips off the ground, creating a straight line from your knees to your shoulders. Squeeze your glutes at the top of the movement, then slowly lower your hips back down to the starting position. Repeat for the desired number of reps. Barbell glute bridges are an excellent compound exercise for building strength and firmness in your upper glutes.
Single Leg Glute Bridges
Single leg glute bridges are a challenging variation of the glute bridge exercise that targets each glute individually. To perform a single leg glute bridge, start by lying on your back with your knees bent and feet flat on the ground. Extend one leg straight out in front of you, then push through the heel of your other foot to lift your hips off the ground. Squeeze your glutes at the top of the movement, then slowly lower your hips back down. Repeat on the other leg. Single leg glute bridges are a unilateral exercise that helps to correct strength imbalances in your upper glutes and maximize muscle activation.
Weighted Glute Bridges
If you want to intensify your glute bridge exercise, adding weights is a great option. To perform weighted glute bridges, you can hold a dumbbell or place a barbell across your hips as you perform the exercise. The added resistance of the weights increases the challenge on your upper glutes and helps promote strength and muscle growth. Follow the same technique as the regular glute bridge, pushing through your heels to lift your hips off the ground and squeezing your glutes at the top. Slowly lower your hips back down and repeat for the desired number of reps. Weighted glute bridges are an effective exercise for targeting and toning your upper glutes.
Step-ups
Dumbbell Step-ups
Dumbbell step-ups are a functional exercise that targets your glutes, quads, and hamstrings. To perform dumbbell step-ups, start by holding a dumbbell in each hand and standing in front of a bench or step. Place one foot onto the bench and push through your heel, lifting your body up and bringing your other foot to the bench. Step back down with the same leg and repeat on the other side. Make sure to engage your glutes as you step up and control your movements throughout the exercise. Dumbbell step-ups are an effective exercise for working your upper glutes and developing lower body strength.
Bulgarian Split Squats
Bulgarian split squats, also known as rear-foot elevated split squats, are a challenging exercise that targets your glutes, quads, and hamstrings. To perform Bulgarian split squats, start by standing a few feet in front of a bench or step with your back facing it. Place the top of one foot onto the bench or step, then lower your back knee down towards the ground while keeping your front knee in line with your toes. Push through your front heel to return to the starting position and repeat with the other leg. Bulgarian split squats are a fantastic exercise for targeting your upper glutes and improving lower body strength and stability.
Box Jumps
Box jumps are a dynamic exercise that engages your glutes, quads, and calves. To perform box jumps, start by standing in front of a box or sturdy elevated surface. Bend your knees and swing your arms back as you prepare to jump. Explosively jump up, driving your knees towards your chest, and land softly onto the box or surface with both feet. Make sure to engage your glutes and squeeze them at the top of the jump for maximum activation. Step down from the box and repeat for the desired number of reps. Box jumps are an effective exercise for targeting your upper glutes and improving explosive power.
Kickbacks
Cable Kickbacks
Cable kickbacks are a popular exercise for targeting your glutes, specifically the upper portion. To perform cable kickbacks, start by attaching an ankle cuff to a low cable machine. Face the machine and secure the cuff around one ankle. Stand with your feet hip-width apart and slightly bend your knees. Brace your core and kick your working leg back, extending it straight behind you until you feel a contraction in your glutes. Slowly release and return to the starting position. Repeat for the desired number of reps, then switch sides. Cable kickbacks are a fantastic exercise for isolating and activating your upper glutes.
Banded Kickbacks
Banded kickbacks are another effective exercise for targeting your upper glutes. To perform banded kickbacks, attach a resistance band to a sturdy anchor point at ankle height. Secure the other end of the band around one ankle. Stand with your feet hip-width apart and slightly bend your knees. Brace your core and kick your working leg back, extending it straight behind you until you feel a contraction in your glutes. Slowly release and return to the starting position. Repeat for the desired number of reps, then switch sides. Banded kickbacks provide constant tension on your glutes and help improve their strength and definition.
Donkey Kicks
Donkey kicks are a classic exercise for targeting your glutes, including the upper region. To perform donkey kicks, start on all fours with your hands directly under your shoulders and your knees directly under your hips. Brace your core and lift one leg off the ground, bending at the knee and keeping your foot flexed. Kick your leg back and up, focusing on squeezing your glutes at the top of the movement. Slowly lower your leg back down and repeat on the other side. Donkey kicks are a simple yet effective exercise for targeting and toning your upper glutes.
Fire Hydrants
Dumbbell Fire Hydrants
Dumbbell fire hydrants are a great exercise for targeting your upper glutes and improving hip stability. To perform dumbbell fire hydrants, start on all fours with your hands directly under your shoulders and your knees directly under your hips. Hold a dumbbell behind the knee of one leg, then lift your leg out to the side, keeping your knee at a 90-degree angle. Slowly lower your leg back down and repeat on the other side. Dumbbell fire hydrants engage your glutes while also challenging your core and promoting stability.
Resistance Band Fire Hydrants
Resistance band fire hydrants are a variation of the exercise that adds extra resistance to target your upper glutes even more. To perform resistance band fire hydrants, place a resistance band just above your knees. Start on all fours with your hands directly under your shoulders and your knees directly under your hips. Lift one leg out to the side, keeping your knee at a 90-degree angle and maintaining tension in the band. Slowly lower your leg back down and repeat on the other side. Resistance band fire hydrants provide continuous resistance and help strengthen and shape your upper glutes.
Weighted Fire Hydrants
Weighted fire hydrants are an advanced variation of the exercise that further challenges your upper glutes. To perform weighted fire hydrants, attach an ankle weight to the leg you are working. Start on all fours with your hands directly under your shoulders and your knees directly under your hips. Lift one leg out to the side, keeping your knee at a 90-degree angle and focus on squeezing your glutes at the top of the movement. Slowly lower your leg back down and repeat on the other side. Weighted fire hydrants increase the muscle activation in your upper glutes and help you achieve a sculpted and lifted appearance.
Clamshells
Resistance Band Clamshells
Clamshells are an effective exercise for activating your glute medius, which is located in the upper glute region. To perform resistance band clamshells, place a resistance band just above your knees. Lie on your side with your knees bent and your feet together. Keep your feet touching as you open your knees, lifting your top knee as high as you comfortably can. Slowly lower your knee back down and repeat for the desired number of reps. Resistance band clamshells target your upper glutes and help stabilize your hips.
Weighted Clamshells
Weighted clamshells are a more challenging variation of the exercise that adds extra resistance to further engage your upper glutes. To perform weighted clamshells, place a dumbbell or a weight plate on top of your thigh, just above your knee. Lie on your side with your knees bent and your feet together. Maintain tension in the weight as you open your knees and lift your top knee as high as you comfortably can. Slowly lower your knee back down and repeat for the desired number of reps. Weighted clamshells are an effective exercise for targeting and toning your upper glutes.
Side Lying Clamshells
Side lying clamshells are a basic variation of the exercise that can be done without any additional equipment. To perform side lying clamshells, lie on your side with your knees bent and your feet together. Keep your feet touching as you open your knees, lifting your top knee as high as you comfortably can. Slowly lower your knee back down and repeat for the desired number of reps. Side lying clamshells activate your upper glutes and help improve hip stability and mobility.
Side Leg Raises
Weighted Side Leg Raises
Weighted side leg raises are an effective exercise for targeting your upper glutes and strengthening your hip abductors. To perform weighted side leg raises, attach an ankle weight to the leg you are working. Lie on your side with your legs straight and stacked on top of each other. Rest your head on your bottom arm for support, and place your other hand on the floor in front of you for added stability. Lift your top leg up as high as you comfortably can while keeping your core engaged and your hips stacked. Slowly lower your leg back down and repeat for the desired number of reps. Weighted side leg raises provide additional resistance to challenge and sculpt your upper glutes.
Resistance Band Side Leg Raises
Resistance band side leg raises are a variation of the exercise that adds extra resistance to maximize muscle activation in your upper glutes. To perform resistance band side leg raises, place a resistance band around your ankles or just above your knees. Lie on your side with your legs straight and stacked on top of each other. Rest your head on your bottom arm for support, and place your other hand on the floor in front of you for added stability. Lift your top leg up as high as you comfortably can while maintaining tension in the band. Slowly lower your leg back down and repeat for the desired number of reps. Resistance band side leg raises target your upper glutes and help improve hip strength and stability.
Standing Side Leg Raises
Standing side leg raises are a functional exercise that not only targets your upper glutes but also helps with balance and stability. To perform standing side leg raises, stand tall with your feet hip-width apart. Place your hands on your hips for added support. Lift one leg out to the side as high as you comfortably can, keeping your standing leg slightly bent. Slowly lower your leg back down and repeat on the other side. Standing side leg raises engage your upper glutes and help strengthen the muscles responsible for hip abduction.
Incorporating these various exercises into your lower body workout routine can help you effectively target and strengthen your upper glutes. Remember to start with lighter weights or resistance bands and gradually increase the intensity as your glutes become stronger. Consistency is key, so aim to perform these exercises at least two to three times per week for optimal results. Don’t forget to also prioritize proper form and technique to maximize muscle activation and prevent injuries. With dedication and perseverance, you can achieve well-developed and toned upper glutes that will enhance your overall physique.
