The Best Upper Glute Workout: Shape and Lift Your Glutes

When it comes to building a well-rounded backside, most people focus on glute maximus exercises like squats and hip thrusts. But if you want that lifted, high, and sculpted look, targeting your upper glutes-the gluteus medius and gluteus minimus-is key.

The upper glutes are responsible for hip abduction (moving your leg away from your body) and stability. Strengthening them doesn’t just enhance aesthetics; it also supports better posture, balance, and reduces injury risk.

The Upper Glute Workout

1️⃣ Barbell Hip Thrust with Band (4 sets x 12 reps)The hip thrust is a powerhouse for glute development. Adding a resistance band around your knees forces your upper glutes to activate throughout the movement.

🔥 Tip: Keep your knees pushed out against the band and pause at the top for 2 seconds.

2️⃣ Dumbbell Curtsy Lunge (3 sets x 10 reps each leg)This variation of the lunge hits the side glutes hard, targeting the upper region while improving balance.

🔥 Tip: Step far enough back and across to feel the outer glutes engage.

3️⃣ Cable Glute Kickback (High Angle) (3 sets x 12 reps each side)Unlike traditional kickbacks, setting the cable slightly higher and angling your body forward focuses more on the upper glutes.

🔥 Tip: Keep your foot flexed and avoid swinging-control is everything.

4️⃣ Frog Pumps (3 sets x 20 reps)Frog pumps are a killer finisher that light up the upper and lower glutes fast.

🔥 Tip: Keep your heels pressed together and your knees wide apart.

5️⃣ Side-Lying Hip Abductions (3 sets x 15 reps each side)This classic move isolates the glute medius perfectly.

🔥 Tip: Add a resistance band for an extra burn and slow the tempo.

Bonus: Why Upper Glute Work Matters

Whether you're aiming for a peachy silhouette or functional strength, working your upper glutes rounds out your training (literally and figuratively). Weak upper glutes can lead to hip, knee, and even lower back issues so this workout isn't just about looks.

Get Started:Incorporate this workout 1–2 times per week alongside your full-body or lower-body days. Within weeks, you’ll notice a difference in shape, strength, and performance.

Stay tuned for more blog posts where we'll share workouts, nutrition tips, success stories, and much more.