If you're looking to build strong, shapely glutes, you're not alone—glute exercises are among the most popular workouts for fitness enthusiasts everywhere. But did you know there are specific exercises designed to target different parts of your glutes? Especially your upper glutes, which can help create that lifted, rounded look you're after.
Let's dive into the best exercises to sculpt your upper glutes, along with some helpful tips to get the most out of your training.
1. Hip Thrusts
Hip thrusts reign supreme for targeting your glutes overall, especially the upper area. This movement isolates and strengthens your glute muscles, providing excellent results for shaping and lifting.
How To Do It:
- Place your upper back and shoulders against a bench, feet flat on the ground, shoulder-width apart.
- Drive through your heels, raising your hips until your body forms a straight line from shoulders to knees.
- Squeeze your glutes at the top and hold briefly, then slowly lower down and repeat.
2. Bulgarian Split Squats
These single-leg squats build balance and stability while specifically targeting your upper glutes and hamstrings.
How To Do It:
- Stand facing away from a bench and place one foot behind you on it.
- Keeping your torso upright, lower your body by bending your front knee to about 90 degrees.
- Drive through the heel of your front foot to return to the starting position, squeezing your glutes at the top.
3. Step-Ups
Step-ups effectively isolate the upper glutes and build overall leg strength and stability.
How To Do It:
- Stand in front of a sturdy bench or box.
- Step onto it with one leg, pressing through your heel and squeezing your glutes as you fully stand up.
- Step down with control and repeat on the other leg.
4. Cable Kickbacks
Cable kickbacks are great for isolating and strengthening the upper glute muscles using resistance from a cable machine.
How To Do It:
- Attach an ankle strap, like UPPPER's Ankle Straps, to a cable machine set at the lowest point.
- Stand facing the machine and extend your leg straight back, squeezing your glute muscles at the peak contraction.
- Slowly return your foot to the starting position and repeat.
5. Lateral Band Walks
Lateral band walks specifically activate your upper side glutes (glute medius), essential for achieving that lifted and rounded look.
How To Do It:
- Place a resistance band just above your knees.
- Lower into a slight squat position, keeping your chest up.
- Step sideways with one foot, then follow with the other, maintaining tension in the band throughout the movement. Repeat in both directions.
6. Cable Hip Abductions
Cable hip abductions effectively target your upper glutes and help create more defined and lifted glute muscles.
How To Do It:
- Stand sideways to a cable machine with the cable attached to your ankle using an ankle strap.
- Lift your leg straight out to the side, keeping your torso upright and stable.
- Slowly return to the starting position with controlled movements. Repeat on both sides.
7. Reverse Lunges
Reverse lunges emphasize your upper glutes and help enhance stability and strength throughout your legs.
How To Do It:
- Stand upright, then step backward with one leg, lowering your hips until both knees are bent at a 90-degree angle.
- Press through the heel of your front foot to return to standing, squeezing your glutes as you rise.
8. Single-Leg Deadlift
This exercise provides great activation of the upper glutes and improves balance and core strength.
How To Do It:
- Stand on one leg with a slight bend in your knee.
- Hinge forward from your hips, allowing your opposite leg to extend straight behind you.
- Keep your back flat and lower until your torso is nearly parallel to the floor.
- Drive through your standing heel to return to an upright position, squeezing your glute at the top.
Pro Tips for Targeting Your Upper Glutes
- Mind-Muscle Connection: Focus on squeezing your upper glutes during each exercise. This ensures the right muscles are being activated.
- Use Proper Equipment: Quality gear like UPPPER Ankle Straps or Resistance Bands can significantly enhance your workouts.
- Vary Your Exercises: Regularly change your exercises to keep your muscles challenged and stimulated.
- Go Heavy: To build a bigger butt, heavy weightlifting is needed! Go heavy on important compound glute exercises like hip thrusts, squats, etc.
Frequently Asked Questions
How often should I train my upper glutes?
Aim to train your glutes 2-3 times per week with at least one rest day between sessions for optimal growth and recovery.
Can I target just my upper glutes without building my thighs?
While it's challenging to isolate completely, exercises like cable kickbacks, hip thrusts, and abductions focus more directly on your glutes rather than your thighs.
Do I need heavy weights to build upper glutes?
Not necessarily! Consistency, proper form, and moderate weights with higher reps can effectively build your upper glutes.
Boost Your Glute Workouts with UPPPER
To get the most out of your glute training, having the right gear can make all the difference.
UPPPER offers a wide range of fitness accessories designed specifically to enhance your workouts, from durable Ankle Straps perfect for cable exercises, to a comfortable and durable Barbell Pad for heavy glute exercises. Shop the best lifting gear in the game to elevate your workouts and unlock your best glutes yet!