All About the Upper Glutes
The upper glutes, which include the gluteus medius and the upper part of the gluteus maximus, are essential for hip stability, balance, and how your lower body works as a whole. They’re often overlooked in workouts, but strengthening these muscles has many benefits.
Why should you focus on building your upper glutes? Training this area can improve hip stability and balance, which is key for daily activities and athletic performance. It can also reduce your risk of lower back pain, knee pain, and ankle sprains. Plus, stronger upper glutes can enhance your athletic performance, leading to increased running speed and resistance. Finally, focusing on the upper glutes can give you a more lifted and sculpted appearance.
This article will cover the anatomy of the upper glutes, important training principles, effective exercises for upper buttocks, sample workout routines, and common mistakes to avoid.
Upper glute anatomy and function
To effectively target the upper glutes, it helps to understand the muscles that make up that area.
What are the upper glutes? A quick anatomy lesson
The upper glute area is composed of the gluteus medius and the upper portion of the gluteus maximus.
Gluteus medius: The primary upper glute muscle
The gluteus medius is located on the outer surface of the ilium, or hip bone. Its primary functions are hip abduction (moving your leg away from your body’s midline), hip stabilization, and internal and external rotation.
This muscle is key to keeping your pelvis from dropping when you’re walking or running.
Gluteus maximus: Upper portion contribution
The gluteus maximus is the largest muscle in the body, and its upper fibers contribute to the upper glute region. The gluteus maximus assists with hip extension, external rotation, and abduction.
Why is understanding anatomy important?
Knowing the specific muscles in the upper glute area can help you to:
- Target your training. Understanding the anatomy of the upper glutes will help you choose exercises that are more effective for that area.
- Prevent injury. Knowing how the muscles function can help you avoid imbalances and injuries.
- Enhance your mind-muscle connection. Visualizing the muscles as you work them will help you improve activation and get better results.
Key training principles for upper glute growth
To build and sculpt your upper glutes, here are some key training principles you should know.
Progressive overload: The foundation of muscle growth
Progressive overload is the process of gradually increasing the amount of stress you place on your muscles during exercise. This is the cornerstone of muscle growth. To make progressive overload work for you:
- Gradually increase the demand. Challenge your muscles by upping the weight, reps, sets, or level of difficulty.
- Track your progress. Keep a record of your workouts, so you can watch your improvements and plan for progressive overload.
- Small increments. Avoid big jumps that could cause injury. Stay consistent and move up gradually.
The mind-muscle connection: Focusing on activation
The mind-muscle connection is about focusing on consciously engaging the muscle you’re trying to work. For your upper glutes, this means:
- Consciously engage the upper glutes. Squeeze and activate your glute muscles during each exercise.
- Slow and controlled movements. Perform each exercise slowly and deliberately to maximize muscle activation.
- Visualization. Picture your upper glute muscles working during each rep.
Proper form and posture: Ensuring safety and effectiveness
Using the proper form and posture is key to preventing injuries and maximizing the effectiveness of your workouts. Remember to:
- Maintain a neutral spine. Avoid arching or rounding your back during exercises.
- Engage your core. Stabilize your torso by engaging your abdominal muscles.
- Drive through your heels. Focus on pushing through your heels during hip extension exercises.
Top upper glute exercises
Ready to work those upper glutes? Here are some of the best exercises to target the gluteus medius and minimus. Remember to warm up before you start and cool down afterward!
Compound exercises: Building a strong foundation
Compound exercises work multiple muscle groups at the same time, making them super efficient for building overall strength and muscle mass. They’re a great starting point for any glute-focused workout.
Barbell hip thrust: A glute-building powerhouse
This exercise is a real workhorse for the glutes. It allows you to load the glutes with a significant amount of weight, promoting muscle growth and strength.
- Sit with your upper back supported on a bench, a barbell across your hips, and feet flat on the floor.
- Drive through your heels to lift your hips, squeezing your glutes hard at the top.
- Lower slowly back to the starting position.
Form tip: Place a resistance band around your knees to encourage your hips to abduct (move away from your body), further targeting the upper glutes.
Sets/reps: 3-4 sets of 8-12 reps.
Sumo deadlifts: Engaging the glutes and inner thighs
The wider stance in sumo deadlifts places more emphasis on the glutes and inner thighs compared to conventional deadlifts.
- Stand with a wide stance, toes pointed outwards, and grip the barbell inside your knees.
- Keep your back straight and chest up as you lift the weight.
- Lower the weight back to the ground with control.
Form tip: Focus on pushing through your heels and squeezing your glutes at the top of the movement.
Sets/reps: 3-4 sets of 6-8 reps.
Step-ups: Building single-leg strength and stability
Step-ups are a great way to build single-leg strength and stability while targeting the glutes and quads. The higher the step, the more the glutes have to work.
- Place one foot on a bench or step.
- Drive through that heel to lift your body up onto the step.
- Control your descent back to the starting position.
Form tip: Use a bench that’s high enough to challenge your glutes without compromising your form. Start with a lower step if needed and gradually increase the height.
Sets/reps: 3 sets of 10-12 reps per leg.
Isolation exercises: Targeting the upper glutes directly
Isolation exercises focus on a single muscle group, allowing you to really hone in on the upper glutes. These are great for shaping and defining the area.
Cable hip abductions: Isolating the gluteus medius
Cable hip abductions are a fantastic way to isolate the gluteus medius, which is crucial for hip stability and abduction.
- Attach an ankle cuff to a cable machine and stand with your working leg slightly away from the machine.
- Abduct your leg away from your body, keeping it straight.
- Control the movement back to the starting position.
Form tip: Use slow, controlled movements and keep your core engaged to avoid swaying.
Sets/reps: 3 sets of 12-15 reps per side.
Lateral band walks: Activating the hip abductors
Lateral band walks are a dynamic exercise that activates the hip abductors, including the gluteus medius and minimus. They’re great for warming up the glutes before a workout or as a finisher to really burn them out.
- Place a resistance band around your ankles or just above your knees.
- Stand with your feet hip-width apart and lower into a slight squat.
- Step laterally, maintaining tension on the band.
Form tip: Keep constant tension on the band and stay low in the squat throughout the exercise. Avoid letting your knees cave in.
Sets/reps: 3 sets of 15 steps in each direction.
Clamshells: A gentle but effective warm-up or finisher
Clamshells are a gentle exercise that effectively activates the gluteus medius. They’re perfect for warming up the hips before a workout or as a low-impact finisher.
- Lie on your side with your knees bent and feet stacked.
- Keeping your feet together, open your knees like a clamshell.
- Control the movement back to the starting position.
Form tip: Keep your hips stacked and avoid rolling backward. Focus on using your glutes to open your knees.
Sets/reps: 3 sets of 15-20 reps.
Single-leg hip thrust: Intensifying glute activation
By removing one leg from the equation, you force the working glute to work even harder during hip thrusts.
- Perform hip thrusts as described above, but with one leg lifted off the ground.
- Keep your hips square and avoid rotating.
- Squeeze your glutes at the top of the movement.
Form tip: Keep your core tight and hips square throughout the exercise. It’s okay to start with bodyweight only until you’ve mastered the form.
Sets/reps: 3 sets of 8-10 reps per leg.
Dumbbell reverse lunge: Enhancing glute and leg strength
Reverse lunges are a great variation of lunges that place more emphasis on the glutes and hamstrings. Adding dumbbells increases the challenge.
- Stand with feet hip-width apart, holding dumbbells at your sides.
- Step backward with one leg, lowering your body until both knees are bent at 90 degrees.
- Push back up to the starting position.
Form tip: Keep your torso upright and focus on driving through the front heel. Avoid letting your front knee extend past your toes.
Sets/reps: 3 sets of 10-12 reps per leg.
Single-leg Romanian deadlift: Improving balance and glute strength
This exercise challenges your balance while targeting the glutes and hamstrings. It’s a great way to improve stability and strength.
- Stand on one leg, holding a dumbbell in the opposite hand.
- Hinge at your hips, lowering the dumbbell towards the ground while keeping your back straight.
- Return to the starting position by squeezing your glutes and hamstrings.
Form tip: Keep your back flat and move slowly. It’s okay to start with bodyweight only until you’ve mastered the form. If you’re having trouble balancing, try focusing on a fixed point in front of you.
Sets/reps: 3 sets of 8-10 reps per leg.
Creating a complete upper glute workout routine
To target your upper glutes, it’s helpful to combine compound exercises that work multiple muscle groups with isolation exercises that focus specifically on the glutes.
Sample upper glute workout
- Warm-up: 5 to 10 minutes of light cardio and dynamic stretching
- Barbell hip thrust: 3 sets of 8 to 12 reps
- Single-leg Romanian deadlift: 3 sets of 8 to 10 reps per leg
- Lateral band walks: 3 sets of 15 steps in each direction
- Cable hip abductions: 3 sets of 12 to 15 reps per side
- Cool-down: 5 to 10 minutes of static stretching
Training tips
- Start with compound movements. Prioritize compound exercises like hip thrusts and deadlifts to build overall strength and muscle mass.
- Isolate with band walks or cable abductions. Finish with isolation exercises to further target the upper glutes.
- Progressive overload. Gradually increase the weight, reps, or sets as you get stronger.
Weekly routine example
Here’s an example of a weekly workout routine that you might use to build your upper glutes.
- Day 1: Upper glute workout (as described above)
- Day 2: Rest or light activity
- Day 3: Lower body workout (focus on quads and hamstrings)
- Day 4: Rest or active recovery
- Day 5: Upper glute workout
- Day 6-7: Rest
Aim to train your upper glutes 2 to 3 times per week.
Common mistakes and how to avoid them
You can get a lot more out of your glute-building routine by learning about some of the most common mistakes people make, and then steering clear of them.
- Overemphasizing the gluteus maximus. It’s important to have balanced training that includes exercises that target the gluteus medius.
- Using incorrect form. It’s better to use the correct form, even if it means lifting less weight. If you’re new to working out, consider working with a trainer to learn the correct techniques.
- Failing to progressively overload. Keep track of your workouts and then gradually increase the challenge by adding weight, reps, or sets.
- Neglecting recovery. Your muscles need time to recover in between workouts. Make sure you’re eating enough protein and calories to support muscle growth, and that you’re getting enough sleep.
- Not activating the glutes. Focus on squeezing and activating the glute muscles during each exercise. Before you begin your workout, do some glute activation exercises like glute bridges, clamshells, or donkey kicks.
In Summary
Don’t neglect your upper glutes! Strengthening this area is vital for hip stability, balance, preventing injuries, and making your lower body work better overall.
To get the most out of your upper glute workouts, remember the key principles. You’ll want to progressively increase the challenge as you get stronger, focus on feeling the muscles working, and maintain good form in all your movements. Think quality over quantity.
Building strong, sculpted upper glutes takes time and effort, so be patient and stay consistent with your training. Celebrate small victories along the way, and don’t get discouraged if you don’t see results overnight.
Investing in your upper glute health is an investment in your overall well-being. You’ll reap the rewards in improved athletic performance, a lower risk of injury, and a body you feel more confident in. So get to work on those glutes!