Having toned and strong upper glutes looks aesthetically pleasing and improves overall posture and functionality.
The upper glutes are the top portion of the gluteus maximus, which is the largest muscle in the body.
To build strong upper glutes, you must incorporate specific exercises targeting this area.
In this article, we will discuss the top five upper glute exercises that can be done at home or in the gym:
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Upper Glute Exercises At Home
Listed below are the best at-home upper glutes workouts to tone this area like a dream:
1. Glute Bridge
The glute bridge is a great exercise for targeting the upper glutes.
- To perform this exercise, lie on your back with your knees bent, feet flat on the ground, and arms by your side.
- Lift your hips off the ground, squeezing your glutes at the top, and lower back down to the starting position.
- Repeat for the desired number of repetitions.
Benefits: This exercise works your upper glutes and engages your lower back, core, and hamstrings. It’s an upper glute-building exercise that improves hip mobility and stability.
2. Curtsy Lunge
Curtsy lunges are another effective upper glute workout that can be done anywhere.
- Begin by standing with your feet shoulder-width apart.
- Take a big step back with your left foot, crossing it behind your right leg.
- Bend both knees and lower your body down into a lunge position, keeping your torso upright and your knees aligned with your toes.
- Push back up to the starting position and repeat on the other side.
Benefits: The curtsy lunge targets the upper glutes, inner thighs, and quadriceps. This exercise also helps to improve your balance and coordination.
3. Fire Hydrant
The fire hydrant is a great upper glute-building exercise that will also benefit the gluteus medius muscle.
- To perform this exercise, start on all fours with your hands and knees on the ground.
- Keeping your knee bent, lift your leg out to the side, keeping your foot flexed and your hips level.
- Lower your leg back down to the starting position and repeat for the desired number of repetitions.
Benefits: This exercise targets the upper glutes and the gluteus medius muscle, which is important for hip stability and preventing knee injuries.
Top Upper Glute Workouts
Here are some of the most effective upper glute exercises and workouts that are sure to work:
4. Squats with Bands
Squats with bands are a fantastic way to add resistance to your squat and target your upper glutes.
- To perform this upper glute gym exercise, stand with your feet shoulder-width apart and place a resistance band around your thighs, just above your knees.
- Lower your hips down into a squat, keeping your knees tracking over your toes and your chest lifted.
- Push back up to the starting position and repeat for the desired number of repetitions.
Benefits: This exercise targets the upper glutes and helps improve lower body strength, mobility, and stability.
5. Single Leg Hip Thrusts
Single leg hip thrusts are another exercise for isolating and targeting the upper glutes.
- To perform this exercise, lie on your back with your knees bent and your feet flat on the ground.
- Lift one leg off the ground, keeping it bent at a 90-degree angle.
- Lift your hips off the ground, squeezing your glutes at the top, and lower back down to the starting position.
- Repeat for the desired number of repetitions and switch legs.
Benefits: This exercise targets the upper glutes and helps improve glute activation and balance.
Verdict
The upper glutes play an essential role in creating a toned, defined, and lifted butt.
Incorporating the right exercises into your workout routine can help you target these muscles and achieve your desired results.
Whether you prefer to work out at home or at the gym, there are plenty of exercises to choose from, including glute bridges, fire hydrants, squats with bands, single-leg hip thrusts, and curtsy lunges.
By incorporating these upper glute-building exercises into your routine and staying consistent with your workouts, you'll be well on your way to building stronger, bigger, and more defined upper glutes.
So, what are you waiting for?
Get started today and unlock your glute potential.
