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Sooner or later, we all get to the point of looking in the mirror and sizing our glutes, eventually wanting to do something about it. The quest for a bigger and rounder glute slowly becomes an obsession. So when you eventually get caught up in this vanity, know there’s nothing to be ashamed of, and it’s perfectly fine to want a well-sculpted glute.
Glute workouts are not uncommon, and they have more benefits beyond aesthetics. Depending on your preference, they can be done at home or the gym. Instead of sitting on your glutes all day, you could use them to your advantage by exercising them to unlock their fullest potential.
If you’re ready to take your glute gains to a whole other level, want to know how to get a shelf on the upper glutes, or sculpt and strengthen your upper glutes, then you’re at the right place. Welcome to the ultimate guide that will help you unlock the hidden potential of your glutes and achieve a lifted, toned, and powerful posterior.
This article outlines upper glute workouts, shares valuable insights, and discusses practical exercises to target the upper glute area. Whether you’re an athlete, a fitness enthusiast, someone who wants to enhance your physique, or in it for pure aesthetics, this guide will arm you with the knowledge and tools you need to achieve the perfect shelf butt.
As we explore the science, techniques, and strategies for practical upper glute exercises, get ready to transform your butt and attain a new confidence level.
Let’s get started!
The glutes or gluteal muscles are a group of superficial muscles around the buttocks, hips, thighs, and pelvis area. The major muscle groups include the gluteus maximus, gluteus medius, and gluteus minimus.
In simple terms, your glute is your butt, and it is one of the strongest muscles in the body and also the largest. The glutes refer to the buttocks region and are located in the posterior area of the pelvis, a.k.a pelvic spine.
The glutes are essential for movement like sitting, lifting heavy stuff, climbing the stairs, extending and rotating your legs, and pelvis stability while standing. A 2023 study defines the gluteal region as an essential part of anatomy critical for dynamic movement and upright stability.
The glutes consist of multiple muscles. Building these muscles will improve speed and protect your knees and back from sustaining injury.
The muscle in the upper glute area is the gluteus medius, located beneath the gluteus maximus and above the glute minimus. It is one of the three major muscles of the buttocks. The muscle (gluteus medius) begins on the back portion of the hipbone (ilium) between two bony lines. Then it goes downwards, slightly towards the front side of the hip, and attaches to the side of a bony protrusion called the greater trochanter. The greater trochanter is found on the upper portion of the thigh bone (femur)
In simpler terms, the gluteus medius starts on the back of the hip bone, goes down a bit towards the front of the hip, and then attaches to the bony bump on the side of the femur (thigh bone).
The gluteus medius is the muscle that gives your butt the shelf look when fully developed.
The primary function of the gluteus medius is to stabilize the pelvis and trunk during the gait cycle and other activities like running, sitting, and walking. The gluteus medius is the primary hip abductor, producing the force required for lifting your legs laterally (to the side). Another function of the gluteus medius is medial or internal hip rotation. This means that it rotates the thigh at the hip joint internally.
Most people incorporate glute exercises into their workout routine to attain a round and perky bum that looks hot in a legging or shorts. This is why many gluteus medius workouts like squats and lunges are now a part of exercises. However, glute workouts’ benefits go way beyond appealing butt cheeks. The benefits of a gluteus medius workout include;
Exercises for the upper glute must be included during workouts to keep the upper glute healthy and strong. Besides, an upper butt workout is a good way of showing love to the muscle that keeps you balanced while you walk, run, or sit.
Having strong upper glutes is crucial for overall health and performance. This is because the gluteus medius is vital in stabilizing the pelvis and supporting the body during locomotive activities. It aligns your hip, so a weak glute can cause your hip to be poorly aligned, making it difficult to accomplish simple tasks.
To develop the upper glutes and achieve a shelf booty, you must consume enough calories to gain a healthy weight. Consuming enough calories is important because when you don’t consume calories, you won’t have enough energy to generate new muscle tissue.
Asides calories, proteins are necessary for this journey. Protein is an essential macronutrient that builds and maintains lean muscle tissue. This is because protein has thermogenic (fat-burning) components, causing the body to burn plenty of calories digesting it. Protein also provides amino acids needed to build muscle and repair damage. So if you don’t consume enough protein, growing new muscle tissue or mass will be difficult.
The upper glutes are constantly active and need adequate exercise to grow and strengthen them. Fortunately, you can choose from various glute isolation exercises, including dumbbell glute exercises, to effectively engage this area and achieve optimal results. You can then use machines, barbells, resistance bands, or your body weight as resistance.
Target the right muscles to achieve the best results from the upper butt exercises. Use comfortable weights, perform repetitions with smooth movements, move through the full range of motion, and ensure you feel the upper glutes region working to maximize progress and development.
The upper glutes are susceptible and will respond to the slightest tension. However, you must challenge the glutes with gradual progressions to grow and strengthen the area. Increase the intensity of your workouts gradually but don’t go over the top.
The upper glutes are small; therefore, exercises to isolate glutes with much weight should be avoided.
Basic activities like walking and running train your upper glutes. The gluteus medius is a hip abductor which rotates your leg laterally from the middle. So any workout that involves abducting your hips or moving your legs to the side will naturally train the upper glutes.
However, upper glute workouts are not limited to lateral exercises. They may also involve glute stretches and a combination of glute exercises with weights, such as glute dumbbell exercises, deadlift variations, or kettlebell swings. This article outlines the best exercises for upper glutes that can be done with or without any equipment. The exercises include:
It is exactly as it sounds. Here your legs take the clam shell’s actual position, then open and close. How to do this?
This is one of the best side glute exercises to work out the gluteus minimus. You could even use a mini band to create resistance over your thighs and make things more fun.
You will need some space for this exercise, and there’s no need for any special equipment for a beginner. You may add weights later on as you build strength.
Start with a comfortable range; as you become more comfortable with the exercise, you can gradually increase the intensity.
The band walk is an excellent upper booty workout. This exercise strengthens the upper butt muscles and helps stabilize the pelvis, hips, and knees.
This originates from the traditional curtsy greeting, where a person bows the head and bends the knee behind. It targets the thighs, flexes the hip, and stabilizes the kneecap.
This can be performed without any added weight. You can use a kettlebell or a dumbbell for extra resistance.
A mat is ideal for this upper glutes workout, but not compulsory. The floor can suffice.
Embracing this ultimate guide will give you the key to unlocking the true potential of your upper glutes and creating that beautiful upper booty. You can develop and sculpt a well-defined and lifted posterior with strategic and targeted exercises for the top of your glutes.
Prepare to experience your upper glute transformation as you embark on building your upper glutes with practical exercises. Engaging in exercise for the upper buttocks will activate and strengthen the glute muscles, enhancing their shape and firmness.
With dedicated workouts, you can most certainly achieve the desired “booty shelf” effect and develop a well-rounded upper booty that turns heads. So, lace your sneakers, follow the techniques outlined in this guide, and prepare to embark on a growth, empowerment, and confidence journey. Embrace the challenge and let the power of exercise for your upper buttocks propel you toward your goals.
Your glute journey is unique to you. You must regulate your workout based on progress and comfort. Listen to your body when it responds, acknowledge its limits, and celebrate the small victories. Your body will thank you for it. Remember, consistency is key.
Now is the time to take action and transform your upper glutes through these upper booty exercises. Embrace the burn, be committed, and let your determination shine through. Your goal of a perfect upper butt is within reach, so go ahead and get it.