When it comes to shaping the glutes, the upper buttocks often get overlooked, but they play a significant role in giving that lifted, round look many of us aim for.
Whether you’re looking to enhance your curves, improve your strength, or just feel more confident, working on your upper glutes can help you get there.
And the best part? You don’t need to spend hours in the gym or have a ton of equipment. Let’s dive into some easy and effective upper buttock exercises that women can incorporate into their routine.
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Why Focus on the Upper Buttocks?
The glutes are made up of three major muscles: the gluteus maximus, medius, and minimus. While the gluteus maximus is the largest and often gets all the attention, the medius (which sits higher up) is key for that well-rounded appearance. It helps with hip stability, prevents injury, and makes everyday movements smoother, like walking, squatting, or even just standing up.
By working on this area, you’ll not only improve how your jeans fit but also strengthen your lower body and support other exercises.
The Best Upper Buttock Exercises for Women
1. Glute Bridges with a Pulse
This move is a glute favorite because it targets the entire area, especially the upper part of the buttocks. The pulse adds extra emphasis on the upper glutes.
How to do it:
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Place your arms at your sides, palms facing down.
- Lift your hips off the floor, squeezing your glutes as you rise into a bridge position.
- Hold at the top, then pulse your hips up and down slightly, keeping the tension on your glutes.
- Lower your hips back to the floor and repeat for 12-15 reps.
Tip: The slower you pulse, the more you’ll feel the burn!
2. Fire Hydrants
Fire hydrants focus on the outer and upper parts of the glutes and are perfect for targeting those hard-to-reach muscles.
How to do it:
- Get on all fours with your wrists under your shoulders and knees under your hips.
- Keep your core tight and your back flat.
- Lift one leg out to the side, keeping the knee bent at a 90-degree angle. Imagine you’re a dog at a fire hydrant (hence the name).
- Lower the leg back to the starting position without letting it touch the ground.
- Do 12-15 reps per side.
Tip: You can add a resistance band around your thighs for an extra challenge.
3. Clamshells
This exercise is not only great for the upper glutes but also strengthens the outer thighs. It’s simple but super effective.
How to do it:
- Lie on your side with your knees bent and your legs stacked on top of each other.
- Rest your head on your arm and keep your feet together.
- Keeping your feet in contact, lift your top knee as high as you can without rotating your hips. You should feel this in the upper glutes.
- Slowly lower your knee back down.
- Complete 12-15 reps on each side.
Tip: A resistance band around your thighs can increase the intensity of the clamshell.
4. Bulgarian Split Squats
These are a killer for targeting the glutes, especially when you focus on driving through your front heel. They not only work the glutes but also strengthen the quads and hamstrings.
How to do it:
- Stand a few feet in front of a bench or sturdy surface, with your back foot resting on it.
- Keep your other foot flat on the ground in front of you.
- Lower your body down into a squat, making sure your front knee doesn’t extend past your toes.
- Push through your front heel to stand back up.
- Repeat for 10-12 reps on each side.
Tip: Holding dumbbells can make this exercise more challenging, but body weight alone will give you a great workout!
5. Donkey Kicks
These kicks are excellent for isolating the glutes, particularly the upper portion, and give you a nice burn.
How to do it:
- Start on all fours with your wrists under your shoulders and knees under your hips.
- Keeping your core tight, lift one leg, bending at the knee, and push your foot toward the ceiling.
- Squeeze your glutes at the top and slowly lower the leg back to starting position.
- Complete 12-15 reps on each side.
Tip: For more intensity, add ankle weights or a resistance band.
6. Step-Ups with a High Knee
Step-ups are simple but effective at targeting the glutes, especially when you add a high knee to work the upper buttock muscles.
How to do it:
- Stand in front of a sturdy bench or step.
- Step up with your right foot, bringing your left knee up toward your chest.
- Lower your left leg back down, followed by your right.
- Alternate legs and repeat for 10-12 reps on each side.
Tip: Holding dumbbells will make this exercise more challenging.
Putting It All Together: Sample Upper Buttock Workout
Here’s a simple routine you can try that hits all the right spots. You can do this at home or at the gym, no fancy equipment required!
Warm-Up (5 minutes):
- March in place
- Bodyweight squats (10 reps)
- Leg swings (10 per leg)
Main Workout:
- Glute Bridges with Pulse: 12-15 reps
- Fire Hydrants: 12-15 reps per side
- Clamshells: 12-15 reps per side
- Bulgarian Split Squats: 10-12 reps per side
- Donkey Kicks: 12-15 reps per side
- Step-Ups with High Knee: 10-12 reps per side
Cool Down (5 minutes):
- Stretch your hamstrings, quads, and glutes to help with recovery.
Final Tips for Success
- Consistency is Key: You won’t see results overnight, but sticking with these exercises will definitely pay off. Aim for 3-4 sessions a week for the best results.
- Mind-Muscle Connection: Focus on engaging your glutes with every rep. This will ensure you’re actually working the muscles you want to target.
- Rest and Recovery: Don’t forget to give your muscles time to recover. Your glutes need rest to grow and strengthen, so make sure you’re not working them every single day.