Upper Glutes Workout: The Workout You Didn’t Know You Needed

Upper Glutes Workout – When most people talk about glute training, they focus on growing their booty or getting stronger hips. But did you know the upper glutes—especially the gluteus medius—are key to building that lifted, rounded shape?

If you’re only targeting the lower portion of your glutes, you’re leaving results on the table. Let’s break down how to effectively train your upper glutes, what exercises work, and how to build a routine that shapes, lifts, and strengthens.

Why Upper Glutes Matter

Upper Glutes Workout – The glutes are made up of three muscles: the gluteus maximus, gluteus medius, and gluteus minimus.

While the maximus gets the spotlight for size and power, the gluteus medius—which sits higher and slightly to the side—is essential for:

• Hip stability

• That “shelf” or lifted appearance

• Stronger squats and lunges

• Preventing hip and knee injuries

If your upper glutes are underdeveloped, your backside might look flatter or less defined from the top. Plus, strong upper glutes improve posture and balance, especially during dynamic movements like running or climbing stairs.

How to Train the Upper Glutes

Upper Glutes Workout – Targeting the upper glutes takes more than just squats and deadlifts. While those are important, they mostly engage the gluteus maximus.

For that lifted upper curve, you’ll want to mix in abduction movements, hip stability drills, and isolation exercises.

Here’s what your training should include:

• Exercises that involve leg abduction (moving your leg away from your body)

• Movements that keep tension on the side and top of the glute

• Light to moderate weights with high reps for activation

• Resistance bands to enhance muscle engagement

The Best Upper Glute Exercises

Upper Glutes Workout – Below are highly effective exercises to target the upper glute area. These can be done at home or the gym.

1. Banded Side-Lying Hip Abductions

This one may look simple, but it burns.

How to do it:

• Lie on your side, resistance band above your knees.

• Keep your legs straight or slightly bent.

• Raise the top leg upward, squeezing your glute at the top.

• Lower slowly.

Tip: Don’t let your hips roll back. Keep it controlled and slow for maximum effect.

2. Cable Glute Kickbacks (High Angle)

Changing the angle of the kickback activates the upper portion better.

How to do it:

• Attach an ankle strap to a low cable pulley.

• Hinge forward slightly and kick your leg back and slightly up.

• Squeeze your upper glute at the top.

Tip: Keep the movement small and focused.

3. Banded Crab Walks

These are great for waking up the gluteus medius and stabilizers.

How to do it:

• Place a resistance band just above your knees or ankles.

• Get into a half-squat position and take wide, controlled steps side to side.

Tip: Keep your chest up and knees slightly pushed outward.

4. Single-Leg Glute Bridges

These fire up the glutes while demanding stability.

How to do it:

• Lie on your back with one foot on the floor and the other leg extended.

• Drive through the heel of your grounded foot, lifting your hips.

• Hold at the top and lower slowly.

Tip: Press through your heel and keep your hips square to target the upper glute more directly.

5. Step-Ups with a High Knee Drive

This adds intensity and hits the glutes hard.

How to do it:

• Use a bench or sturdy box.

• Step up with one foot, then drive the opposite knee up toward your chest.

• Lower back down with control.

Tip: Focus on pushing through the heel of your working leg, not your toes.

Sample Upper Glute Workout Routine (30–40 Minutes)

Warm-Up (5–7 minutes):

• Glute bridges – 2 sets of 15

• Clamshells – 2 sets of 20 (each side)

• Bodyweight squats – 2 sets of 15

Main Workout:

Cool Down:

• Seated figure-4 stretch (30 sec per leg)

• Standing quad stretch

• Hip flexor lunge hold

Tips for Better Upper Glute Gains

• Mind-Muscle Connection: Actively focus on your glutes during each movement. Don’t just go through the motions.

• Use Bands and Cables: These add constant tension, perfect for upper glute work.

• Don’t Skip Activation: Warming up your glutes makes every rep more effective.

• Progress Weekly: Increase resistance, reps, or time under tension each week.

How Often Should You Train Upper Glutes?

Upper Glutes Workout – If glute growth is your main goal, aim to train them 2–3 times per week. You don’t have to dedicate an entire workout to them each time, but sprinkle in a few upper glute moves at the end of leg day or cardio sessions.

Example Weekly Plan:

• Day 1: Full Lower Body (Include 2 upper glute exercises)

• Day 3: Glute-Focused Workout (All 5 upper glute moves)

• Day 5: Conditioning + Banded Glute Finishers

Final Thoughts

Upper Glutes Workout – Upper glute training is the missing piece in a lot of people’s routines. Whether you’re aiming for a more rounded booty, stronger hips, or better balance, focusing on the gluteus medius will get you there.

So grab your bands, hit those cables, and start moving with intention. A lifted, sculpted look is just a few workouts away!