Best Upper Glute Workout For Women
The glutes are more than just aesthetic muscles—they’re vital for strength, stability, and good posture. Strengthening the upper glutes not only gives you that desirable lifted shape but also supports your lower back and enhances your posture.
They are crucial for movements like walking, running, and lifting. When your glutes are strong, everyday tasks like picking up your kids, carrying groceries, or even just standing tall become so much easier.
Whether you’re just starting your fitness journey or looking to add some variety to your workouts, we’ve got some amazing upper glute exercises that will help you achieve your goals. Ready to tone up and feel fabulous? Let’s jump in!
Where Are Your Upper Glutes and How They Work?
Now, when we talk about the upper glutes, we’re primarily referring to the upper portion of the gluteus maximus and parts of the gluteus medius. These muscles are located at the top of your buttocks, just below the lower back. Strengthening this area not only helps in achieving that desirable lifted appearance but also enhances overall lower body strength and stability.
According to a study published in the Journal of Orthopaedic & Sports Physical Therapy, targeted exercises for the gluteus medius and upper gluteus maximus can significantly improve hip stability and reduce the risk of injuries .
This is particularly important for women, as strong upper glutes contribute to better posture and reduced lower back pain, making daily activities much easier and more comfortable.
Understanding where your upper glutes are and how they function can help you perform exercises more effectively, ensuring you engage the right muscles and get the most out of your workout.
Why Upper Glute Exercises Are Important?
You might be wondering, why should I specifically target my upper glutes? The importance of upper glute exercises extends beyond aesthetics; it’s about functional strength, stability, and overall health. Let’s explore why focusing on these muscles is crucial.
1. Enhanced Hip Stability and Balance:
The upper glutes, particularly the gluteus medius, play a vital role in stabilizing the hip. When you walk, run, or engage in any form of physical activity, these muscles help keep your pelvis level and prevent excessive movement.
According to a study published in the Journal of Orthopaedic & Sports Physical Therapy, strong gluteus medius muscles significantly reduce the risk of hip and knee injuries by improving joint stability and balance .
2. Improved Posture and Reduced Back Pain
Upper glute exercises contribute to better posture by supporting the lower back and aligning the spine. Weak glutes can lead to an anterior pelvic tilt, causing the lower back to arch excessively and increasing the risk of chronic pain.
Strengthening the upper glutes helps maintain a neutral pelvis, reducing strain on the lumbar spine. Research from the American Council on Exercise highlights that strong glutes are essential for minimizing back pain and enhancing overall spinal health .
3. Enhanced Athletic Performance
For athletes and active individuals, strong upper glutes are a game-changer. These muscles are crucial for explosive movements such as jumping, sprinting, and lifting.
A study in the Strength and Conditioning Journal found that targeted glute exercises improved power and performance in sports that require lower body strength and agility.
By incorporating upper glute workouts into your routine, you can boost your athletic capabilities and reduce the risk of injuries during high-intensity activities .
4. Injury Prevention
Weak glutes can lead to a chain reaction of problems in the body, including knee pain, hip pain, and lower back pain. Strengthening the upper glutes helps create a balanced muscular structure, reducing the risk of injuries.
5. Aesthetic Benefits
Of course, we can’t ignore the aesthetic benefits. Targeting the upper glutes helps achieve a lifted, rounded appearance, enhancing the overall shape of your buttocks. This can boost your confidence and make you feel great in your clothes.
But remember, the aesthetic benefits are a bonus to the functional strength and stability you gain from these exercises.
The 7 Best Upper Glute Exercises:
1. Side Leg Lifts
Reps and Sets: 3 sets of 15 reps per side
Instructions:
- Lie on your side with your legs straight and stacked on top of each other.
- Rest your head on your lower arm, and place your upper arm in front of your body for support.
- Slowly lift your top leg as high as you comfortably can, keeping it straight.
- Hold for a second at the top, then lower it back down with control.
- Repeat for 15 reps, then switch sides.
2. Hip Thrust
Reps and Sets: 3 sets of 12 reps
Instructions:
- Sit on the ground with your upper back against a bench and your knees bent, feet flat on the floor.
- Place a barbell or weight across your hips (optional).
- Push through your heels to lift your hips until your thighs are parallel to the ground.
- Squeeze your glutes at the top and hold for a second.
- Lower your hips back down with control. This is 1 rep.
- Repeat for 12 reps to complete 1 set.
3. Fire Hydrant
Reps and Sets: 3 sets of 15 reps per side
Instructions:
- Start on all fours with your hands directly under your shoulders and knees under your hips.
- Keeping your knee bent, lift your right leg out to the side until your thigh is parallel to the ground.
- Hold for a second at the top, then lower it back down with control.
- Ensure your core remains tight and your back stays flat throughout the movement.
- Repeat for 15 reps, then switch sides.
4. Bulgarian Split Squats
Reps and Sets: 3 sets of 12 reps per leg
Instruction:
- Stand a few feet in front of a bench or sturdy chair, facing away from it.
- Place the top of your right foot on the bench behind you.
- Lower your body into a squat, bending your front knee and keeping your back leg elevated.
- Ensure your front knee doesn’t extend past your toes.
- Push through your front heel to return to the starting position.
- Repeat for 12 reps, then switch legs.
5. Clam Shells
Reps and Sets: 3 sets of 15 reps per side
Instructions:
- Lie on your side with your legs stacked and knees bent at a 90-degree angle.
- Keep your feet together and lift your top knee as high as you can without moving your pelvis.
- Hold for a second at the top, then lower your knee back down with control.
- Ensure your core remains tight and your lower back stays still.
- Repeat for 15 reps, then switch sides.
6. Donkey Kick
Reps and Sets: 3 sets of 15 reps per leg
Instructions:
- Start on all fours with your hands directly under your shoulders and knees under your hips.
- Keeping your knee bent, lift your right leg towards the ceiling, pushing through your heel.
- Squeeze your glutes at the top of the movement.
- Lower your leg back down with control.
- Repeat for 15 reps, then switch legs.
7. Romanian Deadlift
Reps and Sets: 3 sets of 12 reps
Instructions:
- Stand with your feet hip-width apart, holding a barbell or dumbbells in front of your thighs.
- Keeping a slight bend in your knees, hinge at your hips to lower the weight down the front of your legs.
- Keep your back straight and shoulders back throughout the movement.
- Lower the weight until you feel a stretch in your hamstrings, then return to the starting position by driving your hips forward. This is 1 rep.
- Squeeze your glutes at the top of the movement.
- Repeat for 12 reps.
How to Incorporate Upper Glute Exercises Into Your Routine?
Incorporating upper glute exercises into your routine can be both simple and effective. Here’s how to do it:
1. Schedule Regular Workouts: Aim to include upper glute exercises 2-3 times a week. This allows for sufficient recovery between sessions while maintaining consistency.
2. Combine with Other Exercises: Integrate upper glute exercises into your existing workout routine. You can pair them with lower body workouts, like squats or lunges, or include them in a full-body strength training session.
3. Start with a Warm-Up: Before diving into upper glute exercises, warm up with dynamic stretches or light cardio to prepare your muscles and prevent injury.
4. Use Proper Form: Focus on correct technique to maximize results and minimize the risk of injury. If you’re unsure, consider consulting a fitness professional or using instructional videos.
By following these tips, you can effectively integrate upper glute exercises into your fitness routine and enjoy the benefits of a stronger, more toned backside!
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