Upper Glute Exercises: Build A "Butt Shelf" (2024)

Are you striving for a more sculpted, defined, and lifted "butt shelf?" The pursuit of a well-developed upper glute is a common goal, and it's absolutely achievable with the right approach.

In my 35 years as a seasoned personal trainer, I've witnessed a significant surge in clients dedicated to enhancing the aesthetics and strength of their upper glutes. This trend underscores the importance of targeted training to sculpt and lift the gluteal muscles, specifically the upper region, often referred to as the "butt shelf." This article will delve into the 15 best upper glute exercises and provide a comprehensive workout plan to help you achieve your desired results. I will share the 15 best upper glute exercises to build an amazing shelf on your buttocks (2025) with a proper upper glute workout plan. This workout plan is tailored to target the upper gluteal area, incorporating a range of the 14 specific exercises known to effectively tone and sculpt the upper buttocks.

Understanding the anatomy of the glutes is crucial. The upper glute is primarily comprised of the gluteus medius, a small but essential hip muscle. It works in concert with the gluteus maximus and minimus, and it is possible to emphasize it by performing specific exercises. It also serves as an auxiliary stabilizing muscle in most glute exercises.

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To shape the upper glutes, concentrate on two kinds of exercises: those that involve horizontally loading the hip extension for the upper part of the gluteus maximus, and movements for hip abduction targeting the gluteus medius.

You should also sufficiently activate your glutes before your workout (for example, doing some resistance band glute exercises before your upper glute workout) to ensure you fully engage your upper glutes during your glute exercises and prevent larger muscles like the gluteus maximus, quads, and hamstrings from taking over the workload.

Ready to fire up those glutes and feel the change? We've got bodyweight and banded options that can be done from home, along with weighted variations to increase the intensity of your glute workout.

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Workout Plan:

By incorporating these exercises into your workout routine and following a sample workout, you can effectively sculpt and strengthen your upper glutes. Here's a sample workout that can be modified based on individual fitness levels and goals. It is designed for three workouts per week, with rest days in between.

Sample Workout:

Day 1:

• Glute Bridges: 3 sets of 15-20 reps
• Banded Side Steps: 3 sets of 15-20 reps per leg
• Hip Abductions (Cable or Machine): 3 sets of 15-20 reps
• Cable Kickbacks: 3 sets of 15-20 reps per leg

Day 2: Rest

Day 3:

• Hip Thrusts: 3 sets of 10-12 reps
• Banded Glute Bridges: 3 sets of 15-20 reps
• Curtsy Lunges: 3 sets of 12-15 reps per leg
• Donkey Kicks: 3 sets of 15-20 reps per leg

Day 4: Rest

Day 5:

• Lateral Band Walks: 3 sets of 15-20 reps per leg
• Fire Hydrants: 3 sets of 15-20 reps per leg
• Single-Leg Glute Bridges: 3 sets of 12-15 reps per leg

Day 6 & 7: Rest

Remember to adjust the weight or resistance to match your fitness level and always focus on proper form.

By following this plan, you can ultimately achieve a fuller and more shapely rear end.

The Best Upper Glute Exercises

Here are some of the most effective exercises for activating and strengthening the upper glutes.

1. Glute Bridges: A foundational exercise that effectively targets the glutes, particularly the upper region.

2. Hip Thrusts: Considered one of the best compound exercises for overall glute development, emphasizing the upper glutes.

3. Banded Side Steps: Great for activating the gluteus medius and improving lateral stability.

4. Hip Abductions (Cable or Machine): Isolates the gluteus medius, promoting targeted growth.

5. Cable Kickbacks (Leg Angled Out): Works the upper glutes while emphasizing the outer glute muscles.

6. Banded Glute Bridges: Enhances glute bridge effectiveness by adding resistance.

7. Curtsy Lunges: A dynamic exercise that engages the glutes from multiple angles.

8. Donkey Kicks: Effectively isolates and strengthens the glutes.

9. Lateral Band Walks: Another excellent exercise for gluteus medius activation and lateral stability.

10. Fire Hydrants: Works the glutes from a different angle, promoting comprehensive development.

11. Single-Leg Glute Bridges: Challenges the glutes and improves balance.

12. Bulgarian Split Squats: Focuses on the upper glutes.

13. Reverse Hyperextensions: Another good exercise for strengthening the upper glutes.

14. Barbell Glute Bridges: Increases the challenge.

15. Good Mornings: Focuses on the upper glutes and hamstrings.

Glute Bridge Exercises

Glute bridge exercises is effective for a firm peach.

To strengthen the muscle, you should mainly focus on the abductive (lateral) and rotating movements. Overall, the gluteus medius also serves as an auxiliary stabilizing muscle in most glute exercises, but the following eleven exercises focus mainly on this smaller muscle.

Understanding the "Butt Shelf"

The muscle at the top of your buttocks is called the gluteus medius, commonly known as the upper glute or the glute shelf. Seeking that 'top shelf' butt shape? These are the best upper glute exercises for building size, shape, and strength, plus the best upper glute training tips.

Learn the best techniques to grow your peach today at ladies who lift.

This workout plan is tailored to target the upper gluteal area, incorporating a range of the specific exercises known to effectively tone and sculpt the upper buttocks.

By following this plan, you can ultimately achieve a fuller and more shapely rear end.

Here's a breakdown of some key techniques and exercise considerations:

Focus on Abduction and Rotation: To effectively target the upper glutes, prioritize exercises that involve lateral (abduction) and rotational movements. These movements directly engage the gluteus medius.

Pre-Workout Glute Activation: Before your main upper glute workout, engage in glute activation exercises with resistance bands to ensure the upper glutes are fully engaged during your workout. This also prevents larger muscles like the gluteus maximus, quads, and hamstrings from dominating the workload.

Exercise Selection: Incorporate exercises like hip thrusts, glute bridges, and cable kickbacks to target the upper glutes effectively.

Progressive Overload: Gradually increase the weight, resistance, or reps as you get stronger to continue challenging your muscles and promoting growth.

What are the best upper glute exercises? Heres the best upper glute exercises with body weight, resistance band, and weights.

Cable kickbacks (leg angled out) how to do it: Attach an ankle strap to a low cable pulley. Stand facing the machine, attach the strap to one ankle.

Building a "Butt Shelf" The Comprehensive Approach

The path to a well-defined "butt shelf" involves a multifaceted approach. It's not just about individual exercises; it's about creating a consistent, well-rounded training program that supports your goals.

Nutrition: The role of a balanced diet cannot be overstated. Adequate protein intake is crucial for muscle repair and growth. Ensure you're consuming sufficient calories to fuel your workouts, and consider a slight caloric surplus to support muscle building.

Consistency: The key to success is consistency. Stick to your workout routine, aiming for at least three upper glute workouts per week. Be patient and allow your body time to adapt and grow.

Rest and Recovery: Adequate rest and recovery are vital for muscle growth. Allow your muscles time to repair and rebuild between workouts. Aim for 7-9 hours of sleep per night.

Form over Weight: Always prioritize proper form over lifting heavy weights. Incorrect form can lead to injuries and hinder your progress.

Listen to Your Body: Pay attention to your body's signals. If you experience pain, stop the exercise and consult a professional.

The Power of Bodyweight, Resistance Bands, and Weights: A comprehensive approach involves incorporating bodyweight exercises, resistance bands, and weights to maximize results.

Bodyweight Exercises: These exercises are excellent for building a foundation and can be done anywhere. Examples include glute bridges, donkey kicks, and fire hydrants.

Resistance Bands: Resistance bands add extra resistance to bodyweight exercises, increasing the challenge and promoting muscle activation. They are portable and versatile, making them ideal for home workouts.

Weights: Using weights, such as dumbbells, barbells, and weight machines, allows you to increase the intensity and challenge your muscles further. Exercises like hip thrusts, weighted glute bridges, and Bulgarian split squats are excellent for building strength and size.

Upper Glute Exercises: A Detailed Guide

To make things easier for you, let's break down a few of the most effective exercises, including how to do them and why they are important:

1. Glute Bridges:

• How to: Lie on your back with your knees bent and feet flat on the floor. Place your feet a comfortable distance from your glutes. Engage your core and squeeze your glutes to lift your hips off the floor until your body forms a straight line from your shoulders to your knees. Slowly lower back down.
• Why: This exercise is great for glute activation and can be done anywhere. It primarily targets the glutes, particularly the upper region.

2. Hip Thrusts:

• How to: Sit with your upper back against a bench and feet flat on the floor, the bench should be in the middle of your shoulder blades. Hold a barbell across your hips (or use a hip thrust machine). Engage your core and squeeze your glutes to lift your hips off the floor until your body forms a straight line from your shoulders to your knees. Slowly lower back down.
• Why: Hip thrusts are a powerhouse exercise for glute development. The hip thrust targets the glutes, particularly the upper glutes.

3. Banded Side Steps:

• How to: Place a resistance band around your ankles (or above your knees). Stand with your feet hip-width apart, and slightly bend your knees. Step to the side, maintaining tension in the band. Control the movement and return to the starting position.
• Why: This exercise targets the gluteus medius, enhancing lateral stability and contributing to a well-rounded appearance.

4. Hip Abductions (Cable or Machine):

• How to: If using a cable machine, attach an ankle strap to the cable. Stand with the cable to the side of your working leg. Keeping your leg straight, move your leg away from your body. Control the movement and return to the starting position. If using a machine, follow the machine instructions, and the key to this one is to push the pads to the side.
• Why: This exercise isolates the gluteus medius, making it a great exercise for targeted growth.

5. Cable Kickbacks (Leg Angled Out):

• How to: Attach an ankle strap to a low cable pulley. Stand facing the machine, slightly angled, and attach the strap to one ankle. Kick your leg back and out, squeezing your glutes at the top of the movement.
• Why: This exercise works the upper glutes while targeting the outer glute muscles.

6. Banded Glute Bridges:

• How to: Perform a glute bridge with a resistance band wrapped around your thighs, just above your knees. Keep your knees from caving in by pressing outward against the band.
• Why: Adds resistance to the glute bridge, increasing the challenge and enhancing glute activation.

7. Curtsy Lunges:

• How to: Stand with your feet hip-width apart. Step one leg behind the other at a diagonal angle, as if curtsying. Bend both knees, lowering your body until your front thigh is parallel to the floor. Push back up to the starting position.
• Why: A dynamic exercise that engages the glutes from multiple angles.

8. Donkey Kicks:

• How to: Get on your hands and knees. Keeping your knee bent, lift one leg up towards the ceiling, squeezing your glutes at the top of the movement. Slowly lower back down.
• Why: Effectively isolates and strengthens the glutes.

9. Lateral Band Walks:

• How to: Place a resistance band around your ankles (or above your knees). Stand with your feet hip-width apart, and slightly bend your knees. Step to the side, maintaining tension in the band. Control the movement and return to the starting position.
• Why: Another excellent exercise for gluteus medius activation and lateral stability.

10. Fire Hydrants:

• How to: Get on your hands and knees. Keeping your knee bent, lift one leg out to the side, squeezing your glutes at the top of the movement. Slowly lower back down.
• Why: Works the glutes from a different angle, promoting comprehensive development.

11. Single-Leg Glute Bridges:

• How to: Lie on your back with your knees bent and feet flat on the floor. Extend one leg straight up towards the ceiling. Engage your core and squeeze your glutes to lift your hips off the floor. Slowly lower back down.
• Why: Challenges the glutes and improves balance.

By incorporating these exercises and following a structured workout plan, you'll be well on your way to achieving your "butt shelf" goals. Remember, consistency, proper form, and a balanced approach are the keys to success.