12 Best Upper Glute Exercises to Build a Higher, Rounder Butt

Upper glute exercises focus on strengthening the upper fibers of the glute muscles—especially the gluteus medius and the upper portion of the gluteus maximus—to help create a lifted, rounder butt shape. Understanding how to train this area matters because the upper glutes play a key role in hip stability, posture, and lower-body strength. With the right exercises, angles, and weekly structure, you can target this area effectively at home or in the gym.

Table of Contents

What Are Upper Glute Exercises?

Upper glute exercises are movements that place greater emphasis on the gluteus medius and the upper fibers of the gluteus maximus. These muscles sit higher and slightly to the side of the butt and are heavily involved in:

Hip abduction (moving the leg away from the body)
Pelvic and hip stability
Single-leg balance and control

By choosing exercises that challenge these functions, you can bias training toward the upper glute region rather than only the lower glute fibers.

12 Best Upper Glute Exercises

Upper glute exercises focus on strengthening the upper and outer portion of the glutes to support better hip stability, posture, and overall lower-body strength. These movements emphasize lateral, single-leg, and controlled patterns to help build a higher, rounder, and more balanced glute shape when practiced consistently.

1. Side-Lying Leg Raises

How to do it:

Lie on your side with hips stacked and legs straight
Rest your head on your lower arm and brace your core
Lift the top leg upward without rolling the hips backward
Pause briefly at the top, then lower slowly with control

Why it works:
This exercise isolates hip abduction without momentum, allowing the gluteus medius to work through a clean range of motion. The slow tempo increases time under tension, which supports upper-glute strength development.

Muscles worked:
Gluteus medius, gluteus minimus, upper gluteus maximus, deep hip stabilizers

Trainer Tip:
Think “long leg” instead of “high lift.” Lifting too high often shifts tension away from the upper glutes.

2. Lateral Band Walks

How to do it:

Place a resistance band around the ankles or just above the knees
Bend slightly at the hips and knees
Step sideways while maintaining constant band tension
Keep the feet parallel and chest upright

Why it works:
Continuous lateral tension forces the upper glutes to stay engaged throughout the movement, improving endurance and hip stability rather than relying on short bursts of effort.

Muscles worked:
Gluteus medius, upper gluteus maximus, hip abductors

Trainer Tip:
Avoid letting the trailing foot snap inward—controlled steps keep tension where it belongs.

3. Monster Walks

How to do it:

Place a band around the ankles or knees
Step forward diagonally while maintaining tension
Stay low with knees slightly bent
Alternate forward steps in a slow, controlled pattern

Why it works:
The diagonal stepping pattern increases glute activation while challenging pelvic control, making this an effective upper-glute endurance and activation exercise.

Muscles worked:
Gluteus medius, gluteus maximus, hip stabilizers

Trainer Tip:
Smaller steps increase muscle tension—avoid long strides that reduce band resistance.

4. Curtsy Lunges

How to do it:

Stand tall with feet hip-width apart
Step one leg diagonally behind the other
Lower into a controlled lunge
Push through the front heel to return to standing

Why it works:
The diagonal load shifts emphasis toward the upper and outer glute fibers, increasing lateral hip demand compared to standard lunges.

Muscles worked:
Upper gluteus maximus, gluteus medius, quadriceps, adductors

Trainer Tip:
Keep the hips square—excessive twisting reduces upper-glute engagement.

5. Single-Leg Squats

How to do it:

Stand on one leg with the other leg slightly forward
Sit back into a squat while keeping the pelvis level
Drive through the heel to stand
Repeat before switching sides

Why it works:
Single-leg loading forces the gluteus medius to stabilize the pelvis, which significantly increases upper-glute activation.

Muscles worked:
Gluteus medius, upper gluteus maximus, quadriceps, core stabilizers

Trainer Tip:
Use a box or chair at first to control depth and alignment.

6. Bulgarian Split Squats

How to do it:

Place the rear foot on a bench or elevated surface
Lower the front leg into a lunge
Keep a slight forward torso angle
Push through the front heel to rise

Why it works:
Rear-foot elevation increases hip loading on the working leg, intensifying upper-glute activation through greater stabilization demands.

Muscles worked:
Upper gluteus maximus, gluteus medius, quadriceps, hamstrings

Trainer Tip:
A longer front-foot distance increases glute involvement.

7. Step-Ups (Slight Forward Lean)

How to do it:

Stand in front of a box or bench
Step up using one foot
Lean slightly forward at the hips
Control the descent back to the floor

Why it works:
The forward lean shifts force toward the hip extensors and upper glutes rather than the quads.

Muscles worked:
Upper gluteus maximus, gluteus medius, quadriceps

Trainer Tip:
Choose a box height that allows control—higher isn’t always better.

8. Cable or Band Hip Abductions

How to do it:

Attach a band or cable to one ankle
Stand tall holding support if needed
Move the leg outward without leaning
Return slowly to the start

Why it works:
Standing abduction directly targets the upper glutes while allowing precise resistance control and clean movement mechanics.

Muscles worked:
Gluteus medius, gluteus minimus

Trainer Tip:
Keep the toes facing forward to avoid hip-flexor compensation.

9. Side Plank with Leg Lift

How to do it:

Hold a side plank position
Lift the top leg while maintaining balance
Pause briefly, then lower slowly
Maintain steady breathing

Why it works:
This exercise combines lateral core stability with intense upper-glute engagement, improving both strength and control.

Muscles worked:
Gluteus medius, obliques, upper gluteus maximus

Trainer Tip:
If balance is difficult, perform the plank from the knees first.

10. Hip Thrusts (Narrow Stance)

How to do it:

Sit with upper back supported on a bench
Place feet slightly narrower than hip-width
Drive hips upward until fully extended
Lower slowly under control

Why it works:
A narrower stance reduces lower-glute dominance and shifts more tension toward the upper glute fibers.

Muscles worked:
Gluteus maximus (upper emphasis), gluteus medius, hamstrings

Trainer Tip:
Pause at the top to reinforce upper-glute activation.

11. Single-Leg Romanian Deadlifts

How to do it:

Stand on one leg holding a weight or bodyweight only
Hinge at the hips while keeping the spine neutral
Extend the free leg backward
Return to standing with control

Why it works:
Unilateral hinging increases pelvic stability demands, forcing the upper glutes to work continuously.

Muscles worked:
Upper gluteus maximus, gluteus medius, hamstrings

Trainer Tip:
Think “reach long” rather than “bend low” to maintain balance.

12. Fire Hydrants

How to do it:

Start on all fours with neutral spine
Lift one knee outward while keeping hips level
Pause briefly at the top
Lower slowly and repeat

Why it works:
This controlled abduction pattern isolates the upper glutes without spinal load, making it ideal for activation and beginner programming.

Muscles worked:
Gluteus medius, gluteus minimus, upper gluteus maximus

Trainer Tip:
Slow reps matter more than height—avoid swinging the leg.

How Often Should You Train Upper Glutes?

For most people, 2–3 upper-glute-focused sessions per week is effective and sustainable. Each session can include:

4–6 exercises
2–4 sets per exercise
8–15 controlled repetitions

The American College of Sports Medicine supports progressive resistance training using moderate loads and sufficient recovery to promote strength and hypertrophy.

Upper Glute Anatomy: What You’re Actually Training

The upper glutes are not a separate muscle. The term refers to the upper and outer portion of the glute area, mainly involving:

Gluteus medius – supports hip abduction and pelvic stability
Gluteus minimus – assists with hip control and alignment
Upper fibers of the gluteus maximus – contribute to hip extension and outward movement

Exercises that emphasize side-to-side motion, single-leg work, and controlled abduction place greater demand on these muscles, which is why they are commonly used to target the upper glute region.

Who Should Be Careful With Upper Glute Exercises

Upper glute exercises are generally safe, but some people may need modifications.

Use extra caution if you:

Are new to strength training
Have balance limitations
Experience hip, knee, or lower-back discomfort
Are returning after injury or long inactivity

Helpful adjustments include:

Starting with bodyweight or bands
Reducing range of motion
Using support for balance
Moving slowly with full control

If discomfort persists, seeking guidance from a qualified professional is recommended.

Common Mistakes to Avoid

Using momentum instead of slow, controlled movement
Letting the hips rotate or the pelvis tilt during single-leg exercises
Choosing resistance that is too heavy to maintain proper form
Neglecting unilateral (single-leg) movements

Upper Glute Exercises at Home vs Gym

At home:
Bands, bodyweight, and floor-based exercises can effectively target the upper glutes when tempo and alignment are controlled.

At the gym:
Cables, machines, and added load allow for easier progression and precise resistance adjustments.

Both approaches can be effective when exercises are selected thoughtfully.

Frequently Asked Questions

Do upper glute exercises really lift your butt?

Upper glute exercises strengthen the muscles that contribute to a higher, rounder appearance. Visible changes depend on consistency, load, and overall body composition.

How long does it take to see upper glute results?

Most people notice strength improvements within a few weeks, with visible shape changes often appearing after 8–12 weeks of consistent training.

Are bands enough for upper glute growth?

Resistance bands can be effective, especially for beginners or home workouts, as long as tension and volume are sufficient.

Should I train upper glutes separately from legs?

Upper glutes can be trained within lower-body workouts or as a focused accessory section after compound lifts.

Can beginners do upper glute exercises?

Yes. Many upper glute exercises are beginner-friendly when started with bodyweight or light resistance.

Are upper glutes important for posture?

Yes. Strong upper glutes help stabilize the pelvis, which supports better lower-body alignment and posture.

Conclusion

Upper glute exercises are a smart addition to any lower-body program if your goal is better shape, strength, and hip stability. By focusing on hip-abduction and single-leg movements, training 2–3 times per week, and progressing gradually, you can build a higher, rounder butt while supporting long-term joint health.

12 Best Upper Glute Exercises to Build a Higher, Rounder Butt

What Are Upper Glute Exercises?