Best Upper Glute Workout For The Gym

Are you on a quest to build an upper shelf for your butt? Look no further! 

Glutes are the perfect combo of function and aesthetics, and this post focuses on the upper glutes.

As a certified personal trainer, I’m here to equip you with exercises to develop your upper glutes to protect your lower back and turn heads on a swivel. 

Get ready to elevate your glute game! Here’s what’s coming up. 

The Main Takeaways

  • Regions of the glutes can be emphasized
    but not isolated with workouts.
  • Total glute development is best
    for a well-rounded, aesthetic look. 
  • Strong glutes have performance and aesthetic benefits. 
  • Use targeted exercises and proper resistance,
    volume, and intensity for gains. 
  • Proper nutrition, rest, and stress management
    is best for gains.
  • Train glutes up to twice a week for max volume
  • Use proper form and go slow to build the
    mind muscle activation.   

It’s true that specific regions of the glutes can be emphasized through targeted workouts, but the idea that they can be isolated is not true.

The upper glutes work together with other muscles in the butt.

Having strong glutes goes beyond aesthetics because it has significant performance advantages. Strong glutes contribute to improved posture, power, and stability.

When doing any workout, use the right resistance, volume, and intensity to provide the necessary stimulus for muscle growth.

Progressive overload is key for that, and means to gradually increase the resistance or intensity of the workout.

However, it’s not just about what happens in the gym. Proper nutrition, adequate rest, and effective stress management plays roles in the gains.

Fueling your body with the right nutrients, getting enough sleep, and managing stress levels are key components to get the shelf butt!

To maximize your results, consider incorporating this upper glute workout in your routine twice a week. This will allow for maximum volume without overtraining.

As you engage in this upper glute workout, prioritize proper form and controlled movements.

Going slow not only helps in building muscle but also enhances the mind-muscle connection, ensuring that you activate the targeted muscles.

What Are Upper Glutes?

Upper glutes are the top most region of the gluteal muscles.

You can divide the glute muscles into regions – upper, middle, and lower. By understanding each section, you can target your glute training.

To be transparent, the glute muscles work together as one unit. This means that targeting just the upper glutes is not possible. 

But, you can definitely place more emphasis on certain regions. That’s the point of an upper glute workout. It’s to really build that shelf butt for a more aesthetic physique. 

Upper Glutes: The gluteus medius, the upper portion of the gluteus maximus, and some lower back lifts and rounds the butt. Training upper glutes gives you that toned look. 

Middle Glutes: The middle portion of the gluteus maximus that gives your butt width. Training middle glutes adds fullness to your butt. 

Lower Glutes: The lowest portion of your gluteus maximus connects to the hamstrings. It provides stability and contributes to a well-rounded gluteal look and function. 

In this systematic review, they found that the resistance exercises of step ups and barbell hip thrusts had the highest glute activation.

Of course, these exercises and more are included this upper glute workout so that you can get the most out of your time at the gym.

Why Choose An Upper Glute Workout? 

upper glute workout

Weak glutes shift the balance of your walk, which can lead to imbalances. This can be dangerous because it puts strain on your lower back. 

Putting time in to train your upper glutes is a game-changer for your physique. Strong upper glutes give you advantages of:

Lifted Appearance

You’ll get a perky, shelf-butt that many desire. It helps you look better in virtually all clothes. 

The development of the glutes helps in shaping the sides of the butt. These muscles contribute to the overall roundness and symmetry ot your look.

Enhanced Curves

For the ladies, training upper glutes helps to accentuate the waist-to-hip ratio. While not everyone is born with an hourglass shape, you can still glow in your own body type!

Posture Improvement

Glutes play a key role in stabilizing your pelvis. Not only that, but strong glutes serve as injury prevention in the lower back. 

Strong glutes help maintain proper pelvic alignment. The gluteus maximus prevents the pelvis from tilting forward and maintaining a neutral spine.

The glutes support the lumbar spine by providing stability. When your glutes are well developed, they assist in preventing excessive arching or rounding of the lower back.

Balance Improvement

The glutes are like an anchor and shock absorber to keep you balanced during activities. 

This is important for activities that involve weight-bearing on one leg, like standing on tiptoes or walking on uneven surfaces.

Athletic Performance

Strong glutes are not just for the ladies! They’re like a secret weapon for athletes. Lower body power, speed, agility starts with the glutes.

In fact, a study by Loughborough University found that elite sprinters who had top speeds in track, had large glute muscles compare to the non elite sprinters.

Gym Upper Glute Workout 

Your Upper Glute Workout PDF 

Take advantage of this useful resource to reach your fitness goals. 
This downloadable PDF is practical for all levels of fitness. 

With the right knowledge, dedication, and consistent effort, you can sculpt your upper glutes to perfection.

For more glute growth check out this back to basics workout.

Glute Muscle Anatomy

The gluteus muscles (or glutes), are muscles that shape and power your butt. 

Three distinct muscles help to extend and abduct your thigh bone, known as the femur. Other smaller muscle groups help to rotate the femur outward. 

The most superficial muscles, those closest to the surface, are the gluteus maximus, medius, and minimus. 

  • The gluteus maximus is the largest muscle in the butt. It forms the bulk of the shape of your butt. The gluteus maximus is used when your body requires force production, like for running. 
  • The gluteus medius is shaped like a fan and has the same function as the gluteus maximus. It stabilizes your pelvis as you move. 
  • The gluteus minimus is the deepest and smallest muscle with the same function. It also stabilizes your pelvis as you move. 

The deep muscles of glutes are found underneath the gluteus minimus. They help to stabilize the pelvis by “pulling” your thigh bone into your hip socket. 

This isn’t an anatomy lesson, but hopefully you can appreciate how intricate the gluteus muscles really are. The deep glutes muscles are: 

  • Piriformis 
  • Obturator Internus 
  • The Gemellus – Superior and Inferior 
  • Quadratus Femoris  

3 FAQs About Glutes

Why Do People Have Weak Glutes?    

Here’s common reasons why people have weak glutes: 

  • Sedentary Lifestyle. Sitting for long periods of time at work or home leads to weak glutes. It’s important to move everyday for your best self.  
  • Physical Inactivity. Muscles need movement to stay strong and agile. If you don’t use it, then eventually you will lose it.  
  • Muscle Imbalance. Some people have naturally overdeveloped muscles like the quads, while others are underdeveloped, like the glutes.
  • Aging. Muscle density tends to decrease as you age. That’s why strength training and balance exercises for seniors are so important to maintain health.  
  • Not Being Able To Feel Glutes. It can be a challenge for some to feel the glutes working effectively. If that’s you, then go through the exercises below and find one that works for you. Go slow on that one till you activate your glutes. 

Should I Train Glutes Everyday?    

No, training your glutes everyday is not recommended for most people. Consistency is needed for gains, but muscles do need time to recover. 

Quality of training will always be better than the quantity. Intense, well-structured workouts a few days a week can yield amazing results. 

Doing different workout splits and training with variation will make working out fun and prevent plateaus. For balanced results, training glutes twice a week will get you enough volume. 

Why Won’t My Glutes Grow?    

Have you been working out for a while and your upper glutes won’t grow? Let’s look at some common reasons why they won’t. 

  • Not Doing Targeted Exercise. Make sure you incorporate exercises from the upper glute workout below! Do the exercises with good technique to be most effective. 
  • Not Enough Resistance. You need to challenge your muscles for growth. Gradually increase resistance and prioritize compound movements. 
  • Not Enough Volume Or Intensity. Sets and reps play a role in preventing plateaus in muscle growth. Increase both volume and intensity gradually. 
  • Genetics Or Stress. Genetics determine where your body stores muscle and fat. Stress can affect the body’s hormone balance and muscle growth.  

Bottom Line

Sculpting and strengthening your upper glutes contributes to a well-rounded and physique and plays a crucial role in lower body strength and stability.

The upper glute workout provides a targeted approach to engaging your upper glute muscles to help you achieve that toned and firm look.

Embrace the challenge, stay motivated, and enjoy the rewards of a strong lower body! If you’re looking for more, check out these ways to workout or this intense revised Tom Platz leg workout.


Shalom is a content creator, musician, and a teacher at heart. As a certified personal trainer, his goal is to encourage others to lead healthier lives and to get buff in the process!

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