Upper Glute Exercises: How to Train Upper and Lower Glutes for Complete Growth

If you've ever searched for upper glute exercises hoping to build a fuller "glute shelf," you've probably seen conflicting advice. Some coaches swear you can sculpt specific regions of your glutes, while others insist it's all one muscle. The truth sits somewhere in the middle.

The upper glutes consist of the gluteus medius and the upper fibers of the gluteus maximus, while lower glute exercises primarily challenge the inferior portion of the gluteus maximus near the hamstring insertion. You can't fully isolate these regions since they're interconnected parts of the same gluteal muscles. However, you can bias them with specific movement patterns like hip thrusts, lateral band walks, reverse lunges, and abduction work. Strong upper glutes improve balance and reduce lower back strain, while well-developed lower glutes contribute to powerful hip extension in sprints, jumps, and heavy pulls.

The goal of this comprehensive resource is to understand the anatomy, master proper form, and apply smart programming so you can build a complete set of glutes using evidence-informed resistance training.

When lifters talk about "upper" and "lower" glutes, they're using bodybuilding shorthand, not strict anatomical terms. Three distinct glute muscles make up the gluteal region, each with different fiber orientations, functions, and contributions to shape and performance. Understanding these differences helps you pick exercises that actually match your goals.

Research using fine-wire EMG has confirmed that different exercises can bias the superior versus inferior portions of the gluteus maximus, though no movement perfectly isolates one region [1]. Here's a breakdown of each muscle:

• Gluteus maximus - The largest of the glute muscles and the primary driver of hip extension and hip rotation. It contributes most to overall glute size and lower glute shape. It's heavily involved in squats, RDLs, hip thrusts, and step ups. The glute max has distinct upper and lower fiber regions that respond differently to exercise selection.

• Gluteus medius - Located on the upper outer hip, the glute medius is crucial for hip stabilization. It stabilizes the pelvis during walking and running, and is especially active in single-leg and lateral movements. The gluteus medius contributes to the contour of the upper-lateral hip and is responsible for the "glute shelf" look that many lifters chase.

• Gluteus minimus - The deepest glute muscle, sitting beneath the medius. The gluteus minimus aids in hip rotation and pelvic stabilization. While not a "visible" aesthetic muscle, it contributes to hip movement and pelvic stability during gait and other single-leg activities.

In practical terms, "upper glutes" refers to the upper fibers of the gluteus maximus plus the gluteus medius, while "lower glutes" refers to the inferior gluteus maximus near the hip joint and hamstring attachment. You can bias these regions with joint angle and resistance direction, but not perfectly isolate one strip of fibers from another.

What makes an exercise emphasize the upper glutes? It comes down to hip abduction, single-leg stability demands, and a slightly abducted or externally rotated hip position. When resistance comes from a lateral direction, such as with cable work or a resistance band, the gluteus medius and upper maximus fibers handle a larger share of the load. Isolation movements in the 30-to-45-degree plane can yield better upper glute development compared to pure sagittal-plane work.

To target the upper glutes, focus on hip abduction and angled extension. Upper glutes enhance pelvic stability during physical activities, and some research has shown a relationship between glute strengthening and risk reduction of knee injuries [2]. They also contribute to improved posture and spinal alignment, which can enhance performance in compound lifts. Whether your goal is athletic performance or a lifted, defined glute shape, the exercises below belong in your upper glute workout. Prioritize controlled tempo and proper form over load, especially with band and cable movements.

The hip abduction machine targets the gluteus medius and upper fibers of the gluteus maximus by moving your legs outward against resistance. Exercises that emphasize hip abduction and stabilization are effective for the gluteus medius, and the machine version allows you to load this pattern progressively.

Setup and form:

• Sit with your back flat against the pad, feet flat on the footrests, and maintain a neutral spine

• Lean your torso forward approximately 10–15 degrees (a slight hip hinge) to increase upper glute engagement

• Push knees outward in a controlled arc, pause briefly at full abduction, then slowly lower back to the starting position

• Avoid swinging or leaning your torso to move the weight plate stack

Programming: 2–4 sets of 12–20 reps, pushing near failure with a controlled tempo. This works well as an activation drill early in your glute workout or as a higher-rep finisher.

Common mistakes: Loading too heavy and shortening range of motion, letting knees collapse inward on the return, and bouncing at end range. Make sure machine settings allow full hip abduction without hip joint discomfort.

This cable exercise targets the upper outer glutes through a diagonal kick path that combines extension with slight abduction.

Setup:

• Attach an ankle strap to a low cable and stand side-on to the machine

• Keep a slight bend in your standing knee and hold the frame for balance

• With your working leg, kick back and slightly across your body in a controlled diagonal arc

• Drive the movement from the hip, not the lower back; avoid rotating your torso or swinging your leg straight

Clamshells can train the hip abductors and are useful as a lower-load accessory or warm-up movement before crossover kickbacks. Use 3 sets of 12–15 reps per leg with light to moderate weight, focusing on the mind-muscle connection. Place this exercise mid-workout or as a focused accessory after heavy compounds. For more glute-focused accessory ideas, check out this BOOTYQUEEN Glutes & Ham Killer Workout.

Reverse hyperextensions train the gluteus maximus and spinal erectors through open-chain hip extension. This is not a pure "upper glute isolation" exercise, but it complements squats and RDLs by training hip extension without axial loading.

Form cues:

• Position your hips at the edge of the reverse hyper machine or a sturdy bench, grip the handles, and keep your spine neutral

• Initiate the lift by squeezing your glutes to raise your legs until they're in line with your torso

• Avoid excessive lumbar extension or violent swinging; think "controlled squeeze," not momentum

• Slowly lower your legs back to the starting position under control

Research comparing posterior chain exercises found that reverse hyperextensions increased gluteus maximus activation by approximately 19.5% compared to RDLs in certain phases of the movement [3]. Varying the degree of hip abduction (performing the movement with legs slightly apart at 15–30 degrees) can also increase glute medius activation. Program 3–4 sets of 10–15 reps with a controlled tempo and avoid excessive lumbar extension.

Beyond the core movements above, these additional upper glute exercises build variety into your training and can maximize upper glute engagement across your lower-body sessions:

• Cable hip abduction - Set up standing with a cable at ankle height. Keep tension throughout the full range. Use 12–20 reps with a focus on gluteus medius contraction.

• Lateral step-ups and high box step ups - Drive through the front foot with a slight lateral angle or contralateral load to bias the upper glutes. Program 3 sets of 8–12 per leg with your right leg and left leg alternating.

• Bulgarian split squats - With a slight forward torso lean and vertical shin, these challenge the gluteus medius for balance and pelvic control. Keep the back knee bent and your back leg elevated on a bench, driving through the front heel.

• Single leg RDL - Single-leg Romanian deadlifts enhance strength in the upper outer portion of the glutes while demanding serious hip stability. Hold a dumbbell in the hand opposite to your standing leg for a contralateral load.

• Lateral band walks - Lateral band walks effectively activate the gluteus medius. Place a resistance band just above the knees, set feet hip width apart, and take controlled steps sideways while maintaining a quarter-squat position.

• Single leg hip thrusts - Single-leg hip thrusts enhance balance and target upper glutes. Drive hips upward with one leg while the other leg stays straight or with knee bent.

Adding a resistance band around the knees during squats, hip thrusts, and glute bridges increases abduction demand and upper glute activation without changing the primary exercise.

Lower glute exercises mainly target the lower region of the gluteus maximus and the upper hamstrings, the area sometimes called the "underbutt" or lower glute crease. Exercises that load the glutes in a stretched position, specifically deep hip flexion followed by powerful hip extension, are useful tools for lower glute hypertrophy.

Prioritize hip hinge and deep squat patterns such as RDLs, glute-focused squats, hip thrusts, and deficit reverse lunges for lower glute growth. Keep proper form throughout and avoid compensating with the lower back or quads when the goal is lower glute emphasis. Hip thrusts primarily target the gluteus maximus and medius, making them a versatile choice for both upper and lower glute development.

A standard back squat can be shifted toward a glute focus with a few adjustments to stance, depth, and intent.

How to set up:

• Stand with feet shoulder width apart (or slightly wider), toes lightly turned out

• Sit back and down, pushing your hips forward at the top and driving knees out throughout

• Squat to full depth within your hip mobility limits; squatting to at least parallel can provide substantial gluteus maximus stimulus

• Brace your core, push through mid-foot and heel, control the descent, and keep your torso upright without collapsing the chest forward

Research on gluteus maximus hypertrophy shows that deeper squats tend to produce greater lower gluteus maximus involvement compared to shallow squats [4]. Program 3–5 sets of 5–8 reps for strength and muscle hypertrophy, resting 2–3 minutes between sets. This variation still trains quads significantly; it doesn't remove quad work, but increases glute contribution. For more squat technique details, see this Hack Squat Guide.

RDLs are a hip hinge emphasizing hamstrings and lower glutes under stretch, making them a staple in lower glute workouts.

Form breakdown:

• Stand with feet hip width apart, holding a barbell or dumbbells with arms straight

• Maintain a slight bend in the knees (leg straight but not locked), push hips back, and lower the weight close to your legs

• Keep a neutral spine throughout; stop when you feel a strong hamstring stretch but your back remains flat

• Drive hips forward to return to standing, squeezing your glutes hard at the top

Common errors include turning the RDL into a squat by bending the knees too much, rounding the lower back, and bouncing off the bottom. Program 3–4 sets of 6–10 reps with challenging weight, maintaining technique and tension on glutes and hamstrings.

The single leg RDL is a unilateral variation that increases lower glute recruitment and stability demands. Hold a weight in the hand opposite to your standing foot (left foot standing, weight in right hand) and hinge while keeping the other leg extended behind you.

These lower glute exercises add variety and progression to glute-focused leg workouts:

• Bulgarian split squats (front foot elevated) - Elevating the front foot increases hip flexion and range of motion for a strong lower glute stretch. Drive through the front heel with the back knee descending toward the floor.

• Walking lunges and reverse lunges - Use a longer stride, slight forward lean, and drive through the front heel to bias the lower glute and upper hamstrings. Keep your torso upright and the back leg controlled.

• Hip thrusts and B-stance hip thrusts - Set your upper back against a bench, feet flat on the floor at shoulder width, and drive hips upward. Maintain a neutral pelvis at the top; avoid overextending the lower back. The B-stance version (one foot slightly forward) increases unilateral demand.

• 45-degree back extensions - Performed with a glute bias (rounding slightly at the thoracic spine and driving through hip extension), these challenge the lower glutes through a long range of motion.

• High box step ups - A higher box increases hip flexion depth, placing greater demand on the gluteus maximus. Drive through the right foot or left foot on the box without pushing off the back leg.

• Donkey kickbacks and glute bridges - Lighter isolation moves useful as high-rep finishers (15–25 reps) for extra lower glute volume. Glute bridges can be loaded with a weight plate across the hips.

For additional lower-body exercise ideas, explore these Home Leg Workout movements.

The table below summarizes how common glute exercises differ in their movement pattern, regional emphasis, and best use within a program. Remember: no exercise perfectly isolates the upper or lower glutes.

A balanced glute workout uses both upper and lower glute exercises across the week. Pair heavy compounds that drive hip extension with lighter abduction and stability work to cover all muscle groups in the gluteal region.

Complete glute development comes from combining upper glute exercises and lower glute exercises within a structured program. Incorporate exercises like hip thrusts and lateral band walks alongside heavy compounds to cover both regions. Maintain proper form to effectively target the upper glutes and avoid compensations that shift work to other muscles.

Mechanical tension is the primary driver of muscle growth, with progressive overload and good technique as non-negotiables. A practical weekly structure looks like this:

• 2–3 lower-body/glute-focused days mixing squats, RDLs, hip thrusts, Bulgarian split squats, abduction work, and single-leg stability movements

• Train close to failure on most working sets (within 1–3 reps left in the tank) for a strong stimulus for glute hypertrophy, while adjusting effort according to the exercise and your experience

• Allow 48–72 hours between hard glute sessions for recovery

• Support recovery with adequate sleep, stress management, and sufficient protein intake - aim for adequate daily protein to fuel muscle repair

Current evidence suggests an effective volume range of approximately 8–20 challenging weekly sets per muscle group, with individual recovery determining where you fall in that range [5]. Train upper glutes 2–3 times per week for best results.

General starting points:

• Beginners: ~8–10 sets per week of direct glute work

• Intermediates: 12–18 sets per week, split across upper and lower glute exercises

• Advanced: up to 20–25 sets if recovery supports it

Adjust based on progress, performance, and recovery. Frequency can be distributed across multiple sessions if needed.

Rep ranges by exercise type:

Focus on progressive overload to enhance upper glute growth. Progressive overload is essential for upper glute growth. Quality matters more than volume: full range of motion, controlled eccentrics, and consistent technique outperform chasing very high set counts. Track your weights, reps, and RPE in a training log to adjust volume based on progress and fatigue.

• Upper/lateral glute emphasis: Abduction machine, glute medius crossover kickbacks, lateral band walks, side lying leg lifts

• Glute maximus / lower glute emphasis: Glute-focused squats, RDLs, Bulgarian split squats, hip thrusts, walking lunges, high box step ups

1. Heavy compound first (squats or deadlifts) - 3–5 sets, 5–8 reps

2. Hip hinges or hip thrusts - 3–4 sets, 6–10 reps

3. Unilateral work (reverse lunges, step ups, Bulgarian split squats) - 3 sets, 8–12 per leg

4. Upper glute accessories (abduction, kickbacks, band walks) - 2–3 sets, 12–20 reps

• Weeks 1–4: Build form, establish moderate volume, learn body weight and light-load versions of new exercises

• Weeks 5–8: Push load on compounds, add sets on accessories, introduce intensity techniques on the last set

• Weeks 9–12: Refine technique, push final sets close to failure, test new rep maxes

Progressive overload means gradually doing more over time via weight, reps, sets, or improved execution, rather than repeating the same easy workout routine every week. For a deeper dive into overload principles, see this Progressive Overload Training guide.

Practical example: If hip thrusts are programmed for 3 × 8–12 reps, add reps each session until you hit 12 with solid form on all sets. Then increase the load slightly and return to 8 reps.

Non-load progressions include:

• Increasing range of motion (e.g., front-foot-elevated Bulgarian split squats)

• Slowing eccentrics (3–4 second lowering phases)

• Improving stability in single-leg RDLs or single leg hip thrusts

• Maintaining proper alignment under heavier loads

You don't need to add weight every session. Weekly or biweekly progress is realistic for intermediate lifters. Track your lifts, sets, and RPE to keep progressive overload planned, not random.

• Using too much weight and losing proper form on squats and lunges

• Cutting depth and shortening range of motion

• Rounding the back on RDLs instead of maintaining a neutral spine

• Swinging through hip abduction and kickbacks with momentum instead of control

• Performing many different butt exercises but never pushing any near failure

• Neglecting progressive overload in favor of "variety"

• Changing exercises every week without tracking progression

• Ignoring recovery between sessions

• Treating upper and lower glutes as totally separate muscle groups

• Expecting results from very light, random band work alone

• Trying to isolate the gluteus medius without compound lifts to build muscle mass

A strong gluteus medius contributes to hip and pelvic stability, but it needs to be trained alongside heavy hip extension work. Prioritize 3–5 big movements each session, maintain consistent exercise selection for 6–8 weeks, and focus on full, controlled reps with a stable torso. Proper warm-up with mini-band walks, clamshells, or side lying leg lifts reduces injury risk and improves training quality.

Training glutes 2–3 times per week works well for most lifters, allowing enough stimulus and recovery for both upper and lower glute growth. Examples of weekly setups include:

• Full-body days with 2–3 glute movements per session

• Upper/lower split with two dedicated lower days emphasizing glute hypertrophy

• Push/pull/legs with two leg days per week including targeted glute accessories

Very advanced trainees may experiment with higher frequencies (3–4 glute touches per week) by managing volume per session carefully. Use soreness, joint comfort, and rep quality as feedback to adjust frequency up or down. Nutrition (adequate calories, protein) and sleep strongly influence how often you can train glutes productively, so improving hip stability and building muscle also means recovering properly.

Glute hypertrophy depends on more than just your workout routine. You need adequate protein (the ISSN suggests 1.6–2.2 g per kilogram of body weight daily), along with sufficient calorie intake to build muscle and support recovery. Whole foods, hydration, and consistent meal timing around tough leg and glute sessions form the foundation, although individual protein and calorie needs vary with body size, training status, goals, and overall diet.

On the supplement side, creatine monohydrate is the most researched supplement for strength and muscle growth, and a quality whey protein like ALLMAX ISOFLEX supports post-workout recovery and muscle protein synthesis. An evidence-based pre-workout can help you train harder during demanding glute sessions. For a broader look at what works, see this guide to the best supplements for muscle growth.

Smart training plus smart fueling will make your upper and lower glute exercises far more productive across the 12-week program and beyond. Start with the exercises and programming framework above, stay consistent with progressive overload, and let the results build over time.

1. Selkowitz DM, Beneck GJ, Powers CM. Comparison of Electromyographic Activity of the Superior and Inferior Portions of the Gluteus Maximus Muscle During Common Therapeutic Exercises. J Orthop Sports Phys Ther. 2016 Sep;46(9):794-9. https://pubmed.ncbi.nlm.nih.gov/27494053/

2. Rinaldi VG, Prill R, Jahnke S, Zaffagnini S, Becker R. The influence of gluteal muscle strength deficits on dynamic knee valgus: a scoping review. J Exp Orthop. 2022 Aug 17;9(1):81. https://pmc.ncbi.nlm.nih.gov/articles/PMC9385941/ 

3. Dicus JR, Ellestad SH, Sheaffer JE, Weber CA, Novak NC, Holmstrup ME. A Comparison of Muscle Recruitment Across Three Straight-Legged, Hinge-Pattern Resistance Training Exercises. Int J Exerc Sci. 2023 Jan 1;16(4):12-22. https://pmc.ncbi.nlm.nih.gov/articles/PMC10124728/ 

4. Krause Neto W, Krause TLV, Gama EF. The impact of resistance training on gluteus maximus hypertrophy: a systematic review and meta-analysis. Front Physiol. 2025 Apr 10;16:1542334. https://pmc.ncbi.nlm.nih.gov/articles/PMC12018462/ 

5. Baz-Valle E, Balsalobre-Fernández C, Alix-Fages C, Santos-Concejero J. A Systematic Review of The Effects of Different Resistance Training Volumes on Muscle Hypertrophy. J Hum Kinet. 2022 Feb 10;81:199-210. https://pubmed.ncbi.nlm.nih.gov/35291645/