Glutes Workout: How to Build Upper Glutes?

 

Building your upper glutes (specifically the gluteus medius and the upper part of the gluteus maximus) requires targeted exercises that emphasize the upper region of your glutes. Here are effective ways and exercises to build and shape the upper glutes:

1. Hip Thrusts

• How: Sit with your upper back against a bench, knees bent, and feet flat on the floor. Place a weight (like a barbell or dumbbell) across your hips. Drive through your heels to lift your hips upward, squeezing your glutes at the top, then slowly lower back down.
• Reps: 10-15.
• Why: Hip thrusts are one of the best exercises to target the entire glute muscle, including the upper glutes, due to the full range of motion and heavy loading potential.

2. Bulgarian Split Squats

• How: Stand in a lunge position with one foot elevated behind you on a bench or step. Lower your hips toward the floor by bending your front knee, making sure to keep your torso upright. Push through the front heel to return to the starting position.
• Reps: 10-12 per leg.
• Why: This single-leg exercise targets your glutes, especially the upper glutes, while also engaging the quads and stabilizer muscles.

3. Clamshells

• How: Lie on your side with your knees bent at a 90-degree angle. Keeping your feet together, lift your top knee as high as you can, then lower it back down slowly. Use a resistance band around your thighs for added intensity.
• Reps: 15-20 per side.
• Why: Clamshells isolate and target the gluteus medius, the muscle responsible for shaping the upper glute area, which helps create a rounded appearance.

4. Side-Lying Leg Lifts

• How: Lie on your side with legs stacked and straight. Lift your top leg upward, keeping it straight and leading with your heel, then lower it back down slowly. Use a resistance band around your thighs for extra resistance.
• Reps: 15-20 per leg.
• Why: This exercise targets the upper portion of the glutes (gluteus medius), helping to build shape and definition.

5. Curtsy Lunges

• How: Stand tall with feet hip-width apart. Step one leg diagonally behind the other, lowering into a lunge. Push through your front heel to return to the starting position, then switch sides.
• Reps: 10-12 per side.
• Why: The diagonal movement pattern of curtsy lunges engages the glutes, particularly the upper glute region and gluteus medius, which helps round out the glutes.

6. Donkey Kicks

• How: Get on all fours with your hands under your shoulders and knees under your hips. Keeping your knee bent at 90 degrees, lift one leg upward, driving your heel toward the ceiling, then lower it back down without touching the ground.
• Reps: 12-15 per leg.
• Why: Donkey kicks focus on glute activation, particularly the upper part of the gluteus maximus, helping to build and lift the upper glutes.

7. Step-Ups (with a High Step)

• How: Use a bench or high step. Step one foot onto the bench and push through your heel to lift your body up, bringing the other foot up to meet it. Step back down slowly and repeat on the same side.
• Reps: 10-12 per leg.
• Why: Step-ups target the glutes, quads, and hamstrings, with a strong focus on the upper glutes when you use a high step or bench.

Bonus Tips for Building Upper Glutes:

• Progressive Overload: Gradually increase weights or resistance to challenge your muscles and promote growth.
• Mind-Muscle Connection: Focus on contracting and squeezing your glutes during each exercise to ensure proper engagement of the upper glutes.
• Frequency: Train your glutes 2-3 times a week to allow for sufficient recovery and muscle building.

By incorporating these exercises and focusing on the upper glute region, you can build a well-rounded and lifted appearance in your glutes.