If you’re looking for an upper-glute workout to grow your bum, you’ve come to the right place.
After reading this post, you’ll learn about the muscles of the upper glutes and how to target them with effective exercises. I’ll also share a simple routine that you can do at home or the gym!
What is the muscle at the top of your buttocks?
The gluteus medius is a muscle located at the top of your buttocks. It is commonly known as the upper glute or the glute shelf. This muscle helps keep your pelvis level as you walk.
The benefits of strong upper glutes
Strong glutes are essential for your health, functionality, and performance at the gym. The muscles play a crucial stabilizing role at the pelvis, which supports your body during most activities: the squat, pull-up, overhead press, etc.
Upper glute exercises: what exercises work the top of your glutes?
- Lateral Lunge (Squat)
- Lateral Leg Raises
- Single Leg Glute Bridge
- Banded Lateral Walks
- Glute Med Cable Kick Back
FAQs about upper glute exercises
Why are my upper glutes not growing?
There are a few potential reasons why your upper glutes (also known as the gluteus medius) may not be growing as much as you would like:
- Insufficient stimulus: If you are not performing exercises specifically targeting the upper glutes, they may not be receiving enough stimulus to grow. Try incorporating exercises such as lateral lunges, side-lying leg lifts, and glute bridges with a band around your knees into your workout routine.
- Improper form: If you are performing exercises for your upper glutes but using improper form, you may not be effectively targeting the muscle. Make sure to use proper form and technique when performing exercises to ensure that you are effectively targeting the muscle.
- Inadequate nutrition: Proper nutrition is important for muscle growth. If you are not consuming enough protein and calories, your body may not have the necessary building blocks to repair and grow muscle tissue. Make sure you are fueling your body with adequate nutrients, including protein, to support muscle growth.
How long does it take to grow the upper glutes?
Typically, it takes 6-8 weeks. It’s not possible to give a specific timeline for how long it will take to grow your upper glutes, as it will depend on your individual circumstances. It’s important to be patient and consistent with your training and nutrition, and to set realistic goals for yourself.
How do you train all 3 glutes?
There are three muscles that make up the glutes: the gluteus maximus, gluteus medius, and gluteus minimus. Here are a few exercises that can help you target all three muscles. Alternate or mix training of these movements.
- Squats: Squats are a great exercise for activating all three glute muscles. You can perform bodyweight squats, goblet squats, or barbell squats to challenge yourself.
- Lunges: Lunges are another effective exercise for activating the glutes. You can perform forward lunges, reverse lunges, or lateral lunges to target different parts of the muscle.
- Glute bridges: Glute bridges are a simple but effective exercise for activating all three glute muscles. You can perform them with just your bodyweight or add resistance using a barbell, dumbbells, or a resistance band.
- Step-ups: Step-ups are a great exercise for targeting the gluteus maximus and gluteus medius. You can use a step or bench for this exercise, and hold dumbbells or a barbell for added resistance.
- Side-lying leg lifts: Side-lying leg lifts are a good exercise for activating the gluteus medius and minimus. You can perform this exercise with or without added resistance, such as a resistance band or small dumbbell.
How to get a shelf on the upper glutes?
The best way to target the lower back and upper glutes, improving your shelf butt, is to perform the glute exercises discussed above. You can pick from the list and put together simple routines emphasizing specific glute muscles or targeting the entire butt.
Should I train my glutes every day?
The glutes are like most other skeletal muscles. You must train the butt and lower back with various exercises but give yourself time to recover. Daily training might seem the best way to make optimal progress, but that isn’t the case.