Exercises to build fullness, lift and shape in the upper glutes
Upper glutes exercises
The upper glutes play a key role in creating roundness at the top of the glute and maintaining postural strength. While often overlooked, this region contributes significantly to both aesthetics and functional movement. This overview explores the best upper glute exercises and how to train them effectively using different equipment, or none at all.
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90/90 Stretch
The 90/90 Stretch improves hip mobility and control by guiding your hips through a stable, seated rotation position.
Assault Bike Run
The Assault Bike Run is a full-body conditioning movement that uses steady pedaling and pushing to build stamina and work capacity.
Banded Hip Thrusts
Banded Hip Thrusts are a lower-body strength exercise that builds glute power and tension through band resistance.
Barbell Clean And Jerk
The Barbell Clean and Jerk is an explosive full-body lift that builds power, coordination and total-body strength in one fluid movement.
Barbell Deadlift
The Barbell Deadlift is a foundational strength exercise that builds full-body power and proper lifting mechanics and improves control.
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Barbell Front Squat
The Barbell Front Squat is a lower-body strength exercise that builds quad strength while reinforcing an upright, stable squat position.
Barbell Good Morning
The Barbell Good Morning is a hinge-based exercise that strengthens the hamstrings, glutes and lower back while reinforcing proper hip mechanics.
Barbell Hip Thrust
The Barbell Hip Thrust is a compound lower-body strength exercise that builds glute power through loaded hip extension.
Barbell Lunge
The Barbell Lunge is a compound lower-body exercise that builds leg strength, balance and control through unilateral loading.
Barbell Romanian Deadlift
The Barbell Romanian Deadlift is a compound strength exercise that builds hamstring and glute strength while improving hip control.
Barbell Squat
The Barbell Squat is a compound lower-body strength exercise that builds leg power, full-body strength and movement control.
Barbell Step Up
The Barbell Step Up is a lower-body strength exercise that builds leg power, balance, and control through stepping under load.
Barbell Sumo Deadlift
The Barbell Sumo Deadlift is a compound strength exercise that builds lower-body power with a wide stance and upright torso.
Bent Knee Glute Kickback
The Bent Knee Glute Kickback is an isolation exercise that targets the glutes and helps improve hip control and muscle activation.
Bird Dog
The Bird Dog is a core stability exercise that improves balance, spinal control, and coordination using slow, controlled movements.
Bodyweight Full Squat With Overhead Press
The Bodyweight Full Squat With Overhead Press is a full-body exercise that builds leg strength, shoulder endurance and coordination.
Bodyweight Single Leg Deadlift
The Bodyweight Single Leg Deadlift is a balance-focused exercise that strengthens the hips and legs while improving control.
Bodyweight Squat
The Bodyweight Squat is a foundational lower-body exercise that builds leg strength, mobility and movement control.
Bodyweight Step Up
The Bodyweight Step Up is a lower-body exercise that builds leg strength, balance and control using a simple stepping motion.
Bulgarian Split Squat
The Bulgarian Split Squat is a lower-body exercise that builds leg strength, balance, and control by training one leg at a time.
Burpee
The Burpee is a full-body exercise that builds conditioning, strength, and coordination through a fast, continuous movement.
Burpee Box Jump
The Burpee Box Jump combines a burpee with an explosive box jump to build full-body power, coordination, and high-intensity conditioning.
Cable Donkey Kickback
The Cable Donkey Kickback is a cable-based isolation exercise that targets the glutes with constant tension and controlled hip extension.
Cable Standing Hip Extension
The Cable Standing Hip Extension is a cable-based exercise that isolates the glutes and builds controlled hip strength with steady resistance.
Child's Pose
Child’s Pose is a gentle stretch that relaxes the back, hips, and shoulders while promoting calm breathing and recovery.
Dumbbell Deadlift
The Dumbbell Deadlift is a full-body strength exercise that builds the glutes, hamstrings, and back while reinforcing proper hip hinge mechanics.
Enhance shape, symmetry and upper body-to-lower body balance
Training goals for upper glute development
Targeting the upper glutes improves the visual fullness at the top of the glute, creating a lifted appearance. It also enhances muscle balance across the glutes and supports healthy hip alignment and posture. Whether your goal is aesthetics or performance, training the upper glutes strengthens key stabilizers and helps close the gap between upper and lower body strength.
Use angled and abduction-based movements to activate upper glutes
Best upper glute exercises for growth and definition
Some of the best upper glute exercises include cable abductions, side-lying leg raises, banded standing kickbacks (angled upward), and elevated step-ups. These movements isolate the upper part of the glutes by driving the leg up and out, increasing muscle tension in the target zone. Incline hip thrusts and curtsy lunges can also increase stretch and activation. The key is to maintain control and squeeze at the top of each rep.
Target upper glutes with cables, bands, benches, or bodyweight
Equipment options for upper glute training
Upper glutes respond well to light-to-moderate resistance with high control. Resistance bands are ideal for home training and allow you to target the upper glutes at various angles. Cable machines offer precision and consistent resistance for abduction and kickback movements. At home, you can use furniture or stairs to perform step-ups or banded abductions with minimal space or gear.
Include upper glute isolation in your glute or lower-body routine
Training plans featuring upper glute exercises
Upper glutes can be trained 2–3 times per week as part of a glute & core program or as accessory work on lower-body days. Pair compound lifts like hip thrusts with upper glute isolation movements to build both size and definition. The app helps you create a personalized training plan that aligns with your goals: whether that’s building muscle, gaining strength, or improving balance. It also includes the right exercises based on your experience and available equipment.
Frequently asked questions about upper glute exercises
Yes, strengthening the upper glutes improves hip stability, which supports better posture and reduces the risk of lower back or pelvic imbalance. These muscles play a role in keeping your pelvis aligned and your hips balanced during movement. Regular training enhances both appearance and function.
You can train your upper glutes 2–3 times per week, depending on your recovery and training split. They benefit from consistent isolation work and can be included as part of a full glute session or added to leg day. Like all muscle groups, allow at least 48 hours between sessions to support growth and recovery.
Yes, upper glutes can be trained effectively at home with resistance bands or bodyweight. Banded abductions, side-lying leg lifts, and elevated step-ups all target this area. Even without weights, focusing on controlled reps, consistent angles, and time under tension will help build definition.
The upper glutes are smaller and harder to activate than the glute max, which often takes over in larger lifts. To improve isolation, slow your reps, avoid momentum, and focus on squeezing the upper glutes at the peak of each movement. Using bands or cables at specific angles can also improve muscle targeting.
Top upper glute exercises include cable abductions, side-lying leg lifts, banded standing kickbacks, and incline hip thrusts. These movements place mechanical tension on the upper portion of the glutes through upward or lateral leg movement. Consistent training with focused form helps build roundness and fullness in the upper glutes.
Integrate upper glute exercises into full-body and split routines
