Upper Glute Workout: 6 Key Moves for Shape and Lift

Upper glute workout is what you need if you want a lifted and rounder butt. Most people train their glutes. But they often forget the upper part. That’s why their glutes look flat or saggy. The truth is, your upper glutes shape the top of your butt. They give that curve and lift. If you skip them, your glutes won’t look complete. I used to make that mistake myself. I only did squats and thrusts. But nothing changed. Once I started hitting the upper glutes directly, the difference showed fast. So if you want real results, keep reading. I’ll share the best moves to target them right.

Best Upper Glute Workout Exercises You Need to Try

Upper glute workout exercises help you lift the top of your glutes. Not just grow them—shape them. These moves make a difference fast.

Lateral Band Walks

• Muscles Targeted: Gluteus medius, upper glute max
  
• Why It’s Good: Burns the upper sides of your glutes. Helps build width and roundness.
  
• How to Do It:
  
  • Loop a band above your knees
    
  • Slightly bend your hips and knees
    
  • Step side to side, keep tension on the band
    
  • Don’t let your knees cave in

Cable Hip Abductions

• Muscles Targeted: Gluteus medius and minimus
  
• Why It’s Good: Isolates the upper glutes better than bodyweight alone
  
• How to Do It:
  
  • Strap your ankle to a low pulley
    
  • Stand tall and hold for balance
    
  • Lift your leg out to the side
    
  • Pause, then lower slow

Glute Bridge

• Muscles Targeted: Glute max (upper and lower), core
  
• Why It’s Good: Easy to control and activate your glutes. Great for beginners.
  
• How to Do It:
  
  • Lie on your back, knees bent
    
  • Push through your heels, lift your hips
    
  • Squeeze your glutes hard at the top
    
  • Lower down with control

Single-Leg Romanian Deadlifts

• Muscles Targeted: Glutes (upper and lower), hamstrings
  
• Why It’s Good: Trains one side at a time. Builds balance and shape.
  
• How to Do It:
  
  • Hold a kettlebell in one hand
    
  • Stand on the opposite leg, hinge at your hips
    
  • Lower the weight slowly, then lift back up using your glutes

Dumbbell Walking Lunges

• Muscles Targeted: Glutes, quads, hamstrings
  
• Why It’s Good: Works your glutes with every step. Long strides hit the upper glutes more.
  
• How to Do It:
  
  • Grab dumbbells and hold them at your sides
    
  • Step forward with a long stride
    
  • Lower down, then push off the front heel to step again

Barbell Hip Thrusts

• Muscles Targeted: Glute max, upper glutes, hamstrings
  
• Why It’s Good: Builds strength and size. One of the best glute builders.
  
• How to Do It:
  
  • Sit on the floor with your upper back against a flat bench
    
  • Roll a barbell over your hips
    
  • Drive through your heels, lift your hips, and squeeze your glutes at the top

Flexible Upper Glute Workout Plan to Follow

Upper glute workout works best with structure. You don’t need to do all these exercises every time. Pick 4–5 that work for you. Rotate them each week. Just stay consistent—and focus on that upper glute squeeze.

Upper glute workout isn’t magic—but it works. If you stay consistent, focus on the squeeze, and train smart, you’ll see changes. Rounder shape. More lift. Better definition up top. You don’t need fancy stuff. Just the right moves, done right. So pick your exercises, build your routine, and stick with it.

Max Lane

I’m Max Lane, a dedicated fitness professional and the content strategist behind Inpek Fitness. With over ten years of hands-on experience in the fitness and gym equipment industry, I bring a practical and insightful perspective to every article I write. My background in strength training and commercial gym solutions allows me to dive deep into the mechanics and benefits of Pin Loaded Machines, Plate Loaded Machines, Multi Function Gym Machines, Gym Multi Stations, and Free Weights. Whether you’re managing a fitness facility or striving to improve your own performance, my goal is to deliver clear, actionable insights that help you succeed. Outside of writing, I’m passionate about weightlifting, staying active, and discovering new ways to push the boundaries of modern fitness.

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