Upper Glute Workout

Here is an upper glute workout, or top shelf builder, that will focus on your upper glutes and build that “shelf” look you’re going for. If you’re looking for more glute growth tips, make sure to check out the rest of our content!

Here’s a comprehensive upper glute workout that targets the upper portion of your gluteus medius and maximus to help shape and lift this area. Warm up before starting and perform cool-down stretches afterward.

This can be done at the gym or at home with some basic equipment and small modifcations. What you’ll need:

• Barbell (or Booty Sprout machine for home workout)
• Dumbbells (we like the CAP brand)
• Resistance Band

Workout for upper glutes

Here is a workout for upper glutes that can be incorporated into your regular workout routine.

Warm-Up (5-10 minutes) for glute growth

1. Dynamic Stretches: Hip circles, leg swings, bodyweight squats.
2. Glute Activation:
   • Banded Side Steps: 3 sets of 12-15 steps each way.
   • Glute Bridges: 2 sets of 12-15 reps with a light resistance band.

Upper Glute Workout (45-60 minutes)

Complete 3-4 sets of each exercise with 10-12 reps or as stated. Rest for 60-90 seconds between sets.

1. Hip Thrusts with Barbell

• Place your upper back on a bench, with a barbell across your hips.
• Thrust your hips upward, squeezing your glutes at the top.
• Focus on driving through your heels.
• Modification: Use a resistance band for added tension around your thighs.

2. Bulgarian Split Squats

• Hold a dumbbell in each hand. Place one foot on a bench behind you and squat down with the other leg.
• Focus on driving through your front heel and keeping tension on your glutes.

3. Donkey Kicks

Optional to sub for cable glute kickbacks if you have access to it.

• Use a resistance band around your thighs.
• Kick back one leg at a time until the hamstring is parallel with the floor.
• Keep the motion slow and controlled.

4. Curtsy Lunges

• (Optional) Stand on a small platform or weight plate.
• Step one leg behind and across your body.
• Keep your chest upright and engage your glutes as you return to standing.
• Optional: Hold a dumbbell for added resistance.

5. Banded Abductions (Seated or Standing)

• Place a resistance band just above your knees.
• If seated, push your knees outward. If standing, step side to side.
• Focus on feeling the upper glute activation.

6. Single-Leg Romanian Deadlifts

• Hold a dumbbell in one hand. Stand on the opposite leg.
• Slowly hinge at the hips while lowering the dumbbell and extending your free leg behind you.
• Return to standing, keeping tension in the glutes.
• Do a regular RDL (pictured) if you don’t have the balance for single-leg.

Finisher (Optional)

• Fire Hydrants (Banded): 3 sets of 15 reps per side.
• Lateral Band Walks: 2-3 sets of 15-20 steps each way.

Cool-Down and Stretching (5-10 minutes)

1. Pigeon Pose
2. Seated Forward Fold
3. Figure-Four Stretch
4. Child’s Pose with Side Reach

Upper Glute Workout Guide

We hope you enjoyed this upper glute workout guide. At Glute Goals Guide, we have plenty of other Glute Day workouts, stretches, and tips for glute growth. Check out some of our top posts below:

• Glute and Leg Day Workout
• 15-Minute Stretch Routine for Post-Glute Workout
• Upper Glute Workout for Maximum Glute Growth
• The best at-home glute workout for round glutes
• The Ultimate Gym Glute Workout
• Dumbbell Only Glute Workout

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