Why your upper glutes deserve more love, and the best exercises to strengthen them.

When it comes to building strong, sculpted glutes, most of us focus on big moves like squats and deadlifts. But if you want to truly level up your lower-body strength (and get that lifted, rounded shape), it’s time to give your upper glutes some serious attention.

Featured Expert(s)

Amy Schemper - certified personal trainer and creator of BodyFit by Amy

Araceli De Leon - ACE certified health coach and personal trainer

Bianca Vesco - Nashville-based certified personal trainer and fitness instructor

Holly Roser - Holly Roser is a personal trainer and the owner of Holly Roser Fitness.

Rachelle Reed - exercise physiologist and part-time teaching faculty at the University of Georgia

“This area is often ignored,” says Holly Roser, CPT, a certified personal trainer and owner of Holly Roser Fitness. And that really is a shame. The upper glutes—specifically, the gluteus medius and gluteus minimus—are the secret weapons behind hip stability, posture, and lower-back support.

Strengthening them doesn’t just help with aesthetics; it also boosts athletic performance, prevents injury, and improves overall mobility. Whether you’re an avid lifter, a runner, or just looking to move pain-free, targeting this area can make all the difference. (NOt to mention that ignoring it could lead to a glute imbalance.)

So how do you engage these often-overlooked muscles? It’s all about strategic activation and mind-muscle connection. We asked top trainers for the most effective upper-glute exercises that actually work, from banded hip abductions to single-leg deadlifts. Ready to fire up those glutes and feel the difference?

Keep reading for a science-backed upper butt workout that will leave you stronger, more balanced, and yes—perkier.

First things first: A refresher on upper glute anatomy

When exploring any glute-focused exercises and charting out glute goals, it helps to understand our glute anatomy.

Your glutes are comprised of the gluteus maximus, the gluteus medius, the gluteus minimus, and the piriformis, according to ACE certified health coach and personal trainer Araceli De Leon, MS.

Where your gluteus maximus is the largest and most superficial of the glute muscles (meaning that it’s the outermost layer), your gluteus minimus is the deepest glute muscle, located underneath the gluteus maximus and gluteus medius, De Leon says.

Meanwhile, the gluteus medius is what we know to be the upper glutes.

“The gluteus medius is responsible for abduction or lateral raise and rotation of the hip joint,” De Leon says. “However, the gluteus maximus is so large relative to the others that it is also part of the upper glutes.”

From an appearance perspective, certified personal trainer Amy Schemper, CPT adds that the gluteus medius is “responsible for the ‘glute shelf’ look” that many desire.

What are the benefits of upper glute exercises?

When you do upper glute exercises, whether they’re standing or seated, Roser says you’ll experience numerous benefits—not just in the way you feel, but also when it comes to your athletic abilities.

“You’ll reduce lower back pain, knee pain, and the risk of ankle sprains, as this important muscle is a strong stabilizer,” she says. “You’ll also notice you’ll have a faster running speed and be able to increase the resistance used in your workouts.”

The reason? Stronger upper glutes lead to more overall bodily stability.

“Besides keeping our hips level and stable, our upper glutes have a very important job in our overall biomechanics, stability, and balance,” says Nashville-based certified personal trainer Bianca Vesco, CPT. “When we walk and or run, our upper glutes aid in stabilizing our pelvis. They also play a critical role in maintaining an efficient and safe lower body.”

There’s also another benefit: You’ll notice a more lifted and pronounced booty, Roser says. So if you’ve ever wondered why your bum is flat at the top, it’s because you need to incorporate upper glute exercises into your routine.

The ideal reps and sets to build your upper glutes

Before diving in, take a moment to consider your upper glute goals. Do you want to strengthen, stabilize, or maintain or build a shelf? You’ll want to tailor your routine to fit your fitness dreams, according to Vesco.

“Are you trying to build muscle mass and strength by lifting heavy weights?” she asks. “Are you correcting an imbalance or rehabbing an injury with a resistance band?” In either scenario, you can expect upper glute benefits. The way you go about them just differs.

Here’s what we mean: The number of reps and sets you perform is dependent on your glute goals, as is the amount of time you take to rest between each.

“If you are aiming for muscle hypertrophy and added mass, aim for heavier weights for lower rep ranges—four to eight repetitions—for three to five sets during your larger compound movements such as squats, lunges, deadlifts, and hip thrusts,” Schemper says. “If muscular endurance is your goal, find a weight you can maintain for 12 to 20 repetitions for three to four sets for larger movements and an elastic mini band around knees or ankles for 15 to 20 repetitions on smaller movements.”

Meanwhile, if you’re exploring upper glute exercises to correct a muscle imbalance or rehab an injury, Schemper says to start slowly with low weights, resistance, and reps, and gradually increase as you feel stronger.

No matter which approach you take, you want to feel challenged.

“At the end of the day, you want to be progressively overloading the glute muscles to see change,” Schemper says. “If something feels too easy, it’s probably time to increase your weights, resistance, reps, or sets—or all of the above. If you’re fatiguing quickly or not able to finish sets or reps, it’s time to take it down a bit.”

“Besides keeping our hips level and stable, our upper glutes have a very important job in our overall biomechanics, stability, and balance. When we walk and or run, our upper glutes aid in stabilizing our pelvis. They also play a critical role in maintaining an efficient and safe lower body.” —Bianca Vesco, CPT

The best upper glute exercises to add to your routine

So, how do you work the top of your glutes? According to Schemper, the key to building upper glutes is to focus on hip abduction (moving away from the center of the body).

“However, remember no muscle works in isolation, so while smaller isolated movements help target the upper glutes, it’s important to work the lower body with larger compound moves like squats, deadlifts, and lunges,” she reminds us.

Although you can work your glutes by walking, running, and other everyday functional movements, there are some exercises that can really boost booty gains. Here are nine upper glute exercises that are sure to make your buns burn.

1. Clam shell

1. Lie on your left side with your knees bent at 90 degrees, stacked on top of each other.

2. Lean your head on your left arm to support your neck and place your right hand in front of you for support.

3. Keep your feet together and lift your top knee as high as possible without rotating your pelvis.

4. Hold for a moment, then lower your knee back to the starting position.

5. 4. Do 2 sets of 25 reps, then switch sides.

2. Curtsy lunge

1. Stand with your feet hip-width apart and your arms clasped in front of your chest.

2. Step back with your right leg, crossing it behind your left leg in a curtsy position.

3. Bend both knees until your front leg is parallel to the floor (or as close to parallel as you can comfortably go).

4. Keep your hips and shoulders straight ahead throughout the motion with your torso upright.

5. Push through your left leg to return to standing.

6. Repeat for 3 sets of 15 reps on each side.

3. Sumo squat

1. Stand with your feet wider than your shoulders with your shoulders, back, and core engaged. Turn your toes out 45 degrees and clasp your hands in front of your chest.

2. Bend your knees as you push your hips back to lower toward the floor. Let your knees track diagonally out toward the direction of your toes as you lower.

3. Lower down until your thighs are parallel with the floor (or as far as you can comfortably go).

4. Pause for a moment, then return back to standing.

5. Do 3 sets of 12 to 15 reps.

4. Lateral lunge

• Stand with your feet at hip-width distance, toes facing forward. Clasp your hands in front of your chest.

• Shift your weight to the right and step to your right with your right foot.

• With a flat back, bend your right knee and shift your hips back, keeping your left leg straight.

• Keep your toes pointed forward on both feet.

• Press into your right heel to return to standing.

• Do 12 to 15 reps, then repeat on the right side—or go back and forth between sides.

5. Banded lateral walk

1. Place a mini band or looped resistance band around your thighs at a tension that’s comfortably challenging.

2. Stand with your feet hip-width apart and your hands clasped in front of your chest.

3. Bend your knees as you push your hips back to lower toward the floor into a squat position as if you were sitting in a chair.

4. Step your right foot to the side in line with your other foot. Step together and repeat.

5. Do 3 sets of 15 reps in each direction.

6. Dumbbell front squat

1. Stand with your feet hip-width apart (or a little wider) with your shoulders, back, and core engaged. Hold a dumbbell in each hand (palms facing in toward your body) with your arms at your sides.

2. Bend your elbows to lift the dumbbells up high on your shoulders in a racked position with your elbows slightly in front of your shoulders.

3. Bend your knees as you push your hips back to lower toward the floor into a squat position as if you were sitting in a chair.

4. Lower down until your thighs are parallel with the floor (or as far as you can comfortably go).

5. Pause for a moment, then return back to standing.

6. Do 3 sets of 12 to 15 reps.

7. Sumo deadlift

1. Stand with your feet wider than your shoulders with your shoulders, back, and core engaged. Turn your toes out 45 degrees.

2. Place a dumbbell on the floor vertically between your legs.

3. With a flat back and braced core, hinge at your hips and bend your knees to grasp the head of the dumbbell.

4. Drive your feet into the ground and straighten your legs to slowly come up to standing, activating your glutes in the process. Keep your arms straight the entire time.

5. Slowly lower yourself back down.

6. Do 3 sets of 15 reps.

8. Single-leg Romanian deadlift

1. Stand with your feet hip-width apart. Tuck your right elbow into your right side as if you were running. Extend your left arm by your side.

2. Drive your left knee up to hip height so your left thigh is parallel to the floor. You should be balancing on your right leg.

3. Engage your core and simultaneously lean forward, extending your left leg behind you. Press your right foot into the floor while doing so, and keep your right leg slightly bent.

4. At the same time, lower your right arm down by your side and tuck your left elbow into your left side as if you were running.

5. Continue lowering until your torso is parallel to the floor or you feel a pull in your right hamstrings (whichever comes first).

6. Press into your right foot, squeeze your glutes and reverse the movement to return back to the standing start position.

7. Do 10-12 reps on one leg before switching sides.

9. Side hip abduction

1. Lie on your left side with your legs extended and your feet stacked on top of each other.

2. Lean your head on your left arm to support your neck and place your right hand in front of you for support.

3. Keeping your legs straight and squeezing your glutes, lift your top leg to around shoulder height without rotating your hips.

4. Pause, then slowly lower your top leg back down to starting position.

5. Do 2 sets of 25 reps on each leg.

TIP

If you’re having a hard time keeping your legs from coming forward, you can lean against a wall and have your top leg slide to correct any slanting of your body that might occur.

10. Banded standing hip abduction

1. Stand with a resistance band around your ankles, feet hip-width apart, knees straight but not locked.

2. Keeping your legs straight and squeezing your glutes, shift weight to one leg and lift the other leg out to the side without rotating your hips.

3. Pause, then slowly lower back down to starting position.

4. Do 12-15 reps per leg.

11. Fire hydrants

1. Start on all fours with your hands and knees on the floor. Align your elbows and shoulders over your wrists and your hips over your knees

2. Lift one knee out to the side, keeping it bent at 90 degrees.

3. Avoid rotating your hips—keep the movement controlled.

4. Lower back down and repeat.

5. Do 2 sets of 20 reps on each leg.

12. Bulgarian split squat

1. Stand a few feet in front of a bench, box or chair, facing away from it. Clasp your hands in front of your chest. (Increase the challenge by placing a barbell or dumbbell on your hips.)

2. Reach your left foot back and place the top of your left foot flat on the surface. You may need to hop your right foot forward so you can do a proper lunge.

3. Lean your torso forward slightly and bend your front knee to sink your hips toward the floor as low as you can comfortably go.

4. Your front-leg shin should be vertical or close to it, while your back knee should point down toward the floor. If either leg is out of place, move your front foot forward or backward until you’ve found the ideal positioning.

5. Push through your front foot to return to standing.

6. Repeat for 10-12 reps, then switch sides and repeat.

13. Step-up

1. You’ll need a bench or box to complete this exercise.

2. Stand in front of your bench and place your  left foot on the bench, so that your left knee is bent round 90 degrees.

3. Keeping your torso upright, press your weight into your left foot and push through your quads and glutes to straighten your left leg and stand on top of the bench.

4. Reverse the move, lowering your right foot to the floor with control.

5. Do 10-15 reps, then switch sides and repeat.

14. Single-leg glutes bridge

1. Lie on your back with your arms by your sides, knees bent and feet flat on the floor hip-width apart. Your feet should be close enough to your hips that if you reach one hand at a time toward each heel, you could just touch it with your fingers.

2. Extend your right leg straight on the floor.

3. Tuck your tailbone slightly. Squeeze your glutes and core, then press your left heel into the floor to drive your hips up toward the ceiling until you form a diagonal line from knees to hips to chest.

4. Squeeze your glutes at the top of the exercise and pause for a moment. Then slowly return your hips to the floor.

5. Do 10-12 then switch legs and repeat.

15. Hip thrust

1. Sit on the floor with your mid back against the edge of a bench, box, couch, or wide chair. Clasp your hands in front of your chest. (Increase the challenge by placing a barbell or dumbbell on your hips.)

2. Place your feet on the floor about hip-width apart. Your feet can be slightly turned out, depending on what feels most comfortable for you.

3. Squeeze your glutes and push through your heels to raise your hips up toward the ceiling. Keep your back flat and head pointed toward the wall in front of you.

4. Lock your hips out at the top of the movement by fully extending your hips and squeezing your glutes. Your shins should be vertical, knees neutral or slightly externally rotated and legs forming 90-degree angles.

5. Pause, then slowly lower your hips to the floor.

6. Do 2 sets of 12-15 reps.

16. Single-leg hip thrust

1. Sit on the floor with your mid back against the edge of a bench, box, couch, or wide chair. Clasp your hands in front of your chest.

2. Lift your right leg off the ground, and push through the heel of your left foot while you push your hips up to the ceiling by squeezing your glutes.

3. Pause, then slowly your hips back towards the floor.

4. Do 2 sets of 25 reps per side.