When people talk about fitness goals, these days, having strong and sculpted glutes seems to be at the top of a lot of people’s priorities.
But really … Who doesn’t want to look good in their jeans, leggings, and shorts, whether they’re at the gym or going out for a night on the town?
If you’re somebody who can get behind this idea, then you’re in the right place!
There’s a lot that can go into this, but you’ll learn all about that and a whole lot more today.
In This Article:
• Anatomy of Your Glutes
• Benefits of Having Strong Upper Glutes
• Upper Glute Exercises For You To Try
• How To Do These Exercises
• Upper Glute Workout To Try
• How To Get The Most Out of Your Upper Glute Workout
Anatomy of Your Glutes
Before talking about which muscles make up your upper glutes, I think it’s important to know the full anatomy of your glutes.
There are three muscles that make up your glutes, otherwise known as the buttocks:
• Gluteus Maximus
• Gluteus Medius
• Gluteus Minimus
Now, with these being the three muscles in your glutes, which ones make up the upper glutes?
Gluteus Maximus
Anatomy: Makes up the largest portion of your glutes, the main muscle that gives your glutes their shape.
Function: Facilitates core and pelvis stability and hip extension.
Gluteus Medius
Anatomy: On top of the gluteus minimus, therefore making it the second most visible glute muscle.
Function: Internal rotation of the thigh and abduction of the thigh.
So now you know which muscles make up your upper glutes, where they are on your body, and what they are responsible for.
Benefits of Having Strong Upper Glutes
When it comes to having strong upper glutes, there are a ton of benefits that we could cover.
But if you ask me, these are the three that will mean the most to the majority of people:
• Increased Power & Exercise Performance
• Gives Your Backside a Little Pop
• Better Quality of Life
But why do these things actually matter to you?
Increase Power & Exercise Performance
When you can increase your exercise performance and power, you are more capable in your everyday life (1).
Think about it … You need strong glutes to stand up. You need strong glutes to move furniture. You need strong glutes to be able to hold yourself upright when you’re walking around.
So if you can keep the tips that you learn today in mind, I think you’ll thank yourself in the long run!
Gives Your Backside a Little Pop
This one actually ties in with the point made above. When you can perform better in your exercises, you can give yourself the opportunity to show off those glute muscles more.
In my experience, people who have strong upper glutes tend to fill out their jeans better. They tend to have that little bit of extra confidence walking around town.
...and like I said before, who wouldn’t want that?
Better Quality of Life
To me, this one might seem like the least sexy benefit of having strong upper glutes … But it’s actually the most important.
You see, when you have strong glutes, you might see a better quality of life. You’ll notice this through having decreased back pain, better pelvis stability, and even better spinal alignment (2).
If you can live a more comfortable life, then you can live a happier life.
Upper Glute Exercises
Here are just eight of my personal favorites for targeting your upper glute muscles.
• Lateral Lunges
• Hip Thrusts
• Bulgarian Split Squats
• Lateral Banded Walks
• Curtsy Lunges
• Romanian Deadlifts
• Banded Hip Abduction
• Single Leg Glute Bridges
How To Do These Upper Glute Exercises
Lateral Lunges
Muscles Worked: Quads, abductors, glutes, and hamstrings.
Step-By-Step Instructions:
1. Stand with your feet a little bit closer than shoulder-width apart.
2. Take a big step to the right and shift your weight over your right leg until it’s bent at about 90 degrees. Keep your left leg straight to support your balance with the movement.
4. Lean forward at your hips slightly and push your body back upright through your right leg.
5. Alternate sides and repeat for as many reps as programmed.
You can progress the difficulty of this lower body workout by holding a kettlebell or dumbbell at your chest.
Hip Thrusts
Muscles Worked: Glutes, hamstrings, and quadriceps.
Step-By-Step Instructions:
1. Sit on the ground with your back against a weight bench or box with your knees bent and your feet flat on the floor. Place a barbell or dumbbell over your hips, holding it in place with your hands.
2. With your shoulders and upper back supporting your body, exhale and press up through your heels, pressing your hips up to the sky.
3. Squeeze your glutes and hamstrings for a second before inhaling and slowly returning your hips to the ground. Make sure to keep your knees wide and in line with your shoulders throughout the entire movement.
4. Repeat as programmed and add weight as you continue to progress over time.
Bulgarian Split Squats
Muscles Worked: Quads, glutes, and hamstrings.
Step-By-Step Instructions:
1. Sit on a box or bench with your legs extended outward.
2. Stand up from that position and lift your right leg up and back to rest on the box or bench behind you. The top of your foot should rest flat on the box or bench.
3. Maintain your balance, inhale, and lower your body. Your ankles, knees, and hips will bend until your left knee is at about a 90-degree angle.
4. Exhale and press your body back up through your front leg to the starting position.
5. Repeat for as many reps as programmed and then repeat on the other side.
You can progress the Bulgarian split squat by simply performing the exercise with a dumbbell in each hand.
Lateral Banded Walks
Muscles Worked: Gluteus medius, gluteus minimus, and the gluteus maximus.
Step-By-Step Instructions:
1. Put a band around your feet, ankles, or just above your knees.
2. Spread your feet apart laterally just enough to put some tension on the band. Bend your knees and hips slightly to get into an athletic position.
3. To begin, take a big step to your right with your right foot. The band will stretch a lot, giving you plenty of resistance.
4. Lift your left foot and take a medium-sized step toward your right foot. When your left foot lands, there should still be as much tension on the band as when you started.
5. Continue for a set number of steps, then reverse in the opposite direction for an equal number of steps.
Curtsy Lunges
Muscles Worked: Quadriceps, hamstrings, glute medius, glute minimus, adductors, and calves.
Step-By-Step Instructions:
1. Stand upright with your feet roughly shoulder-width apart. This is the starting position. You can rest your hands wherever is most comfortable or hold a pair of dumbbells on either side of your body when you're ready to add weight.
2. Keep your chest up and shoulders pulled back as you step backward with one leg at a 45-degree angle. The leg you step backward with should fall behind your front leg.
3. Sink into your hips and bend your front knee until you reach a 90-degree angle. Make sure to keep your hips and shoulders squared and facing forward.
4. Pause for a second before pushing through your front foot to stand upright again. At the same time, return your back leg to the starting position.
5. Repeat this with your other leg and alternate between both legs to complete a set number of reps.
Romanian Deadlifts
Muscles Worked: Lower back, glutes, hamstrings, and calves.
Step-By-Step Instructions:
1. Stand with your feet about hip-width apart in front of a barbell loaded with the weight of your choice. Lift the bar off the ground and hold it at your hips as you're standing upright.
2. Inhale and bend your knees slightly. From here, hinge forward at your hips. Keep your core tight and back flat as you lower the barbell along your body.
3. As you reach roughly shin height with the bar, pause for a second to feel the stretch in your hamstrings.
4. Exhale as you lift the bar back up along your body, straightening your hips.
5. Return to a full stand to complete on rep. Repeat for as many reps as programmed.
Banded Hip Abduction
Muscles Worked: Hips, glutes.
Step-By-Step Instructions:
1. Sit on a bench and place the band slightly above or below your knees.
2. Hold on to the bench behind you and lean backward at a 45-degree angle.
3. Pulse your knees out and in, fighting the resistance of the band, and keeping your feet on the ground.
4. Make sure you are keeping the tension on the bands for the entire number of reps. Don't let your knees come together.
Single-Leg Glute Bridges
Muscles Worked: Gluteus maximus, gluteus medius, hamstrings, and core.
Step-By-Step Instructions:
1. Lie flat on your back and bend your knees. Rest your feet on the floor and relax your arms by your sides.
2. With one leg extended into the air, press through your heel and lift your hips off the floor with just one leg. Exhale and contract your glutes as you do this.
3. Push your hips toward the ceiling and pause while holding your body in a straight line from your knees to your shoulders.
4. Slowly lower your hips back down, inhale, and repeat for as many reps as programmed.
5. Repeat on the other side.
Upper Glute Workout For You To Try
Now that you know how to do these exercises, it’s important to make sure you know how you can piece them together in a workout.
While this is just one example of a workout that you can do, it is a great one to try!
| Exercise | Sets | Reps |
|---|---|---|
| Hip Thrusts | 4 | 10 |
| Lateral Banded Walks | 3 | 8 (Each Side |
| Romanian Deadlifts | 4 | 10 |
| Banded Hip Abduction | 3 | 12 |
| Curtsy Lunges | 3 | 8 (Each Side) |
Give this a try next time you’re looking to get your glutes fired up, and I’m confident that you’ll feel the burn!
Getting The Most Out Of Your Upper Glute Workout
When it comes to building up your glutes, the workouts are an essential part of it!
But they are not the only part … Dialing in your nutrition and making sure that you are eating the right amount of food for you and your goals is just as, if not even more important.
So what does that mean for you? Well, if your goal is to lose body fat and uncover those glute muscles more, then you want to be in a calorie deficit. This means that you are simply burning more calories than you are eating each day.
If your goal is to gain lean muscle in your glutes, then you want to be in a calorie surplus. This means that you are eating more calories than you are burning each day.
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References:
(1) Gallego-Izquierdo T, et al. Effects of a Gluteal Muscles Specific Exercise Program on the Vertical Jump. International Journal of Environmental Research and Public Health. 2020;17(15):5383.
(2) Ahn SE, et al. Effects of Gluteal Muscle Strengthening Exercise-Based Core Stabilization Training on Pain and Quality of Life in Patients with Chronic Low Back Pain. Medicina. 2024;60(6):849.
