If you’re aiming for a lifted, rounded booty with more shape and definition at the top, targeting your upper glutes is key. The upper glute muscles (primarily the gluteus medius and gluteus minimus) help sculpt that “glute shelf” look while improving hip stability and overall lower body strength.

glute workout

 

1. Cable Kickbacks

Targets: Upper glutes and gluteus medius
How to do it:
Attach an ankle strap to a low cable machine. Stand facing the machine, slightly lean forward, and kick your leg back and up at a diagonal angle. Squeeze your glutes at the top before returning to the start.
Pro Tip: Control the motion and avoid swinging your leg. Perform 12–15 reps per side.

2. Dumbbell Lateral Step-Ups

Targets: Gluteus medius and outer glutes
How to do it:
Stand beside a bench or sturdy platform. Holding a dumbbell in each hand, step sideways onto the bench, pressing through your heel to lift your body. Lower back down slowly.
Pro Tip: Keep your chest up and focus on pushing through the working glute. 10–12 reps each leg.

3. Glute Bridge with Abduction

Targets: Gluteus maximus and upper glutes
How to do it:
Lie on your back with knees bent and a resistance band around your thighs. Lift your hips until your body forms a straight line from shoulders to knees. At the top, push your knees outward before lowering back down.
Pro Tip: Pause at the top for maximum activation. 3 sets of 15 reps.

4. Curtsy Lunges

curtsy lunge

Targets: Gluteus medius, gluteus minimus, and thighs
How to do it:
Step your right leg diagonally behind your left leg and lower into a lunge, keeping your front knee in line with your toes. Push through your front heel to return to standing.
Pro Tip: Keep your core tight and maintain balance. 12–14 reps per side.

5. Single-Leg Romanian Deadlift

Targets: Upper and lower glutes, hamstrings
How to do it:
Hold a dumbbell in each hand and balance on one leg. Keeping your back flat, hinge at your hips, and lower the weights toward the floor while your free leg extends behind you.
Pro Tip: Keep a soft bend in the knee and squeeze your glutes at the top. 8–10 reps each leg.

6. Standing Cable Hip Abduction

Targets: Gluteus medius and outer glutes
How to do it:
Attach an ankle strap to a low pulley. Stand sideways to the machine and lift your leg outward away from your body, keeping your torso still.
Pro Tip: Focus on slow, controlled movement for better muscle engagement. 15 reps per side.

7. Banded Side Walks

Targets: Upper glutes and outer thighs
How to do it:
Place a resistance band just above your knees. With a slight bend in your knees and your hips pushed back, take small steps sideways while keeping tension on the band.
Pro Tip: Stay low and keep your core tight. Walk 10 steps in each direction.

8. Hip Thrust

Targets: Gluteus maximus and medius
How to do it:
Sit on the ground with your upper back resting against a bench. Roll a barbell over your hips, plant your feet, and thrust upward until your hips are fully extended.
Pro Tip: Drive through your heels and pause at the top. 10–12 reps per set.

Pro Tips for Building Upper Glutes

  • Mind–muscle connection: Focus on squeezing your glutes in every rep.
  • Progressive overload: Gradually increase weight or resistance over time.
  • Train consistently: Aim for 2–3 glute-focused sessions per week.
  • Include variety: Mix heavy compound lifts with isolation moves for full development.

Sample At-Home Upper Glute Workout

You don’t need a gym to sculpt your glute shelf. Try this quick routine using just resistance bands or body weight:

  1. Glute Bridge with Abduction – 3 sets of 15
  2. Banded Side Walks – 3 sets of 20 steps
  3. Curtsy Lunges – 3 sets of 12 reps per leg
  4. Single-Leg Glute Bridge – 3 sets of 10 per leg

Final Thoughts

Building your upper glutes takes patience and smart training — but the results are worth it. These upper glute workouts target the exact muscles responsible for lift, roundness, and strength. Stick to your routine, keep challenging yourself, and you’ll see your glutes transform from every angle.