Bigger Glutes Workout At Home

Are you looking to lift and tone your upper buttocks? A well-defined upper butt can enhance your overall physique and boost your confidence.

Today we will learn how to strengthen your upper buttocks.

Upper Glute Anatomy

The upper glutes refer primarily to the upper part of the gluteus maximus and parts of the gluteus medius. The gluteus maximus, the largest muscle in the body, plays a key role in extending the hip and providing shape to the buttocks.

The gluteus medius is a smaller, fan-shaped muscle situated above and to the side of the gluteus maximus. It’s responsible for hip abduction and stabilization.

Together, these muscles contribute to the roundness and “lift” of the butt, often referred to as the “shelf butt.” A well-developed upper glute region creates a more sculpted, elevated appearance from the back and sides, contributing to a balanced, hourglass figure.

The Benefits of Strong Upper Glutes

1. Enhanced Aesthetics

Strong upper glutes give the buttocks a more defined, lifted appearance. They help shape the backside, providing the coveted “shelf” look.

2. Better Posture and Stability

The glutes, including the upper portion, play a crucial role in maintaining good posture. They help support the pelvis, reducing strain on the lower back, which can improve overall posture and core stability.

3. Improved Athletic Performance

Strengthening the upper glutes enhances your ability to perform movements like squats, lunges, and jumps, which can translate to better sports performance and increased power in lower-body movements.

4. Reduced Risk of Injury

Well-developed upper glutes contribute to hip stability and can help reduce the risk of injuries like lower back pain, knee problems, and IT band syndrome by ensuring proper muscle function and alignment during physical activities.

How to Increase Your Shelf Butt

1. Focus on Hip Thrusts and Glute Bridges

These exercises are key to targeting the gluteus maximus and medius, especially the upper part. Hip thrusts and glute bridges, when done with proper form and added resistance (e.g., barbell or resistance bands), work wonders for building upper glute mass and strength.

Pro tip: Perform hip thrusts with a controlled tempo, squeezing at the top to maximize engagement.

2. Incorporate Step-Ups with a Focus on Glute Activation

Step-ups are excellent for targeting the upper glutes, especially when you focus on pushing through the heel of the foot. Use a sturdy box or bench and step up, driving your body weight through the working leg’s heel. This ensures more glute engagement rather than over-reliance on the quadriceps.

3. Perform Elevated Split Squats

Bulgarian split squats or elevated split squats target the glutes, hamstrings, and quads, but when you maintain a slightly forward-leaning torso, they recruit the upper glutes more effectively. Use weights to increase intensity.

4. Don’t Forget About Abduction Movements

Movements that involve hip abduction, such as side-lying leg raises or resistance band lateral walks, directly target the gluteus medius, helping to improve the roundness and firmness of your upper glutes. Incorporate these exercises into your routine for a well-rounded approach to glute training.

Bonus Tip: Proper nutrition and recovery are crucial. Make sure you consume enough protein to support muscle growth and allow sufficient recovery time between workouts to prevent overtraining and optimize muscle development.

Upper Buttock Exercises: Sculpt and Strengthen Your Upper Glutes

Targeting the upper part of your glutes not only enhances the overall shape and lift of your buttocks but also improves your lower-body strength, stability, and athletic performance. Here are some of the best exercises to sculpt and strengthen your upper buttocks.

1. Barbell Hip Thrusts

Hip thrusts are one of the most effective exercises for building strong, defined glutes, including the upper portion of the gluteus maximus.

How to do it:

• Sit on the ground with a bench behind you and a barbell resting over your hips.
• Roll the barbell over your hips and lean your upper back against the bench.
• Press through your heels, lifting your hips upward until your body forms a straight line from shoulders to knees.
• Squeeze your glutes at the top and hold for a second before lowering back down.

Tip: Focus on driving through your heels and fully extending your hips at the top to maximize glute engagement.

2. Bulgarian Split Squats

This single-leg exercise targets the glutes, quads, and hamstrings, with a particular emphasis on the upper glutes when performed with a forward lean.

How to do it:

• Stand in front of a bench, facing away from it, with one leg extended back and the top of your foot resting on the bench.
• Lower into a squat by bending your front knee while keeping your torso slightly forward.
• Push through your front heel to return to the starting position.

Tip: To engage your upper glutes more, lean your torso forward slightly and focus on squeezing the glutes as you drive up.

3. Step-Ups

Step-ups are great for isolating the glutes, especially the upper portion, while also improving balance and coordination.

How to do it:

• Stand in front of a sturdy box or bench.
• Step up with one foot, driving through the heel to lift your body.
• Bring the other leg up to the box, then step back down one leg at a time.

Tip: Keep your weight on the heel of the working leg to maximize glute activation.

4. Glute Bridges with a Resistance Band

Glute bridges primarily work the glutes, and adding a resistance band helps activate the upper glutes by targeting the gluteus medius.

How to do it:

• Lie on your back with your knees bent and feet flat on the floor.
• Place a resistance band around your thighs, just above your knees.
• Press through your heels, lifting your hips off the ground until your body forms a straight line from shoulders to knees.
• Hold for a second at the top, then lower your hips back down.

Tip: Keep tension on the band by pressing your knees outward during the lift, which targets the upper glutes.

5. Cable Kickbacks

Cable kickbacks are an isolation exercise that focuses on the glutes, specifically targeting the upper portion when done with proper form.

How to do it:

• Attach an ankle strap to a low pulley on a cable machine.
• Stand facing the machine and strap the cuff around one ankle.
• With a slight bend in your supporting knee, extend the working leg backward in a controlled motion, focusing on squeezing your upper glutes at the top.
• Slowly return to the starting position.

Tip: Keep your torso still and focus on slow, controlled movements to fully engage the glutes.

6. Lateral Band Walks

Lateral band walks are excellent for targeting the gluteus medius, which helps create a fuller, more lifted appearance in the upper glutes.

How to do it:

• Place a resistance band around your thighs or just above your knees.
• Get into a quarter squat position with your feet hip-width apart.
• Step to the side with one leg, followed by the other leg, maintaining tension on the band the entire time.
• Continue stepping sideways for a set distance, then reverse directions.

Tip: Keep your core engaged and stay low in the squat position to maximize glute engagement.

Upper Glutes Workout Plans

Weekly Schedule: Perform this workout 2-3 times per week, allowing at least 48 hours of recovery between sessions.

Warm-Up (5-10 minutes):

• Dynamic stretches (leg swings, hip circles)
• Bodyweight squats or lunges

Workout Routine:

Exercise	Sets	Reps
Barbell Hip Thrusts	3	10-12
Bulgarian Split Squats	3	10-12 (each leg)
Step-Ups	3	12-15 (each leg)
Glute Bridges with Resistance Band	3	12-15
Cable Kickbacks	3	10-12 (each leg)
Lateral Band Walks	3	15 steps (each direction)

Cool Down (5-10 minutes):

• Stretching (focusing on the glutes, hamstrings, and hip flexors)

Conclusion

Incorporating these upper buttock exercises into your fitness routine will help you develop stronger, more sculpted glutes. Remember to focus on proper form, gradually increase resistance, and allow adequate recovery time between workouts for the best results.