Targeting Your Upper Glutes: Exercises for a Fuller Butt

Are you looking to sculpt and tone your upper glutes for a fuller, rounder butt? Look no further as we explore the best exercises specifically designed to target this area and help you achieve your desired results. From squats to lunges, we will walk you through the most effective techniques to strengthen and define your upper glutes. Say goodbye to pancake butt and hello to a perkier posterior with these targeted exercises.

Understanding the Upper Glutes

When it comes to achieving a fuller, rounder butt, targeting the upper glutes is essential. The upper glutes, also known as the gluteus medius and gluteus minimus muscles, are located at the top of the buttocks and play a crucial role in hip stabilization, abduction, and rotation. Strengthening these muscles not only helps improve the appearance of your backside but also enhances overall lower body strength and stability.

Anatomy of the Upper Glutes

The gluteus medius is a fan-shaped muscle that lies underneath the gluteus maximus and is responsible for hip abduction and rotation. The gluteus minimus, on the other hand, is a smaller muscle located beneath the gluteus medius and also assists in hip abduction. Together, these muscles work to support the pelvis and maintain proper alignment during movement.

Importance of Targeting Upper Glutes

Targeting the upper glutes is crucial for achieving a balanced and sculpted lower body. Weakness in these muscles can lead to hip instability, poor posture, and an increased risk of injury. By incorporating exercises that specifically target the upper glutes, such as lateral leg raises, clamshells, and hip abductions, you can strengthen and tone these muscles to help create a fuller, more lifted butt. Additionally, strong upper glutes can improve athletic performance, enhance overall mobility, and contribute to a more aesthetically pleasing physique.

Best Exercises for Upper Glutes

Hip Thrusts

Hip thrusts are one of the most effective exercises for targeting the upper glutes. This exercise involves thrusting your hips upward while lying on the ground with your upper back supported on a bench. By squeezing your glutes at the top of the movement, you can really target and activate the muscles in your upper glutes.

Glute Bridges

Glute bridges are another great exercise for building and strengthening the upper glutes. Similar to hip thrusts, glute bridges involve lifting your hips off the ground, but in this case, you are supported on your shoulders instead of your upper back. By focusing on squeezing your glutes at the top of the movement, you can effectively target your upper glutes.


Kickbacks are a popular exercise for isolating the glutes, especially the upper glutes. This exercise involves extending one leg back and up while in a tabletop position on your hands and knees. By focusing on squeezing your glutes as you kick your leg back, you can really feel the burn in your upper glutes. Kickbacks can be done with or without resistance bands to increase the intensity.

Tips for Maximizing Results

Proper Form and Technique

When targeting your upper glutes, it is crucial to maintain proper form and technique in order to effectively engage the muscles. Make sure to keep your back straight, shoulders back, and core engaged throughout each exercise. This will ensure that you are targeting the right muscles and avoiding injury.

Progressive Overload

In order to see progress and growth in your upper glutes, it is important to incorporate progressive overload into your workouts. This means gradually increasing the intensity, volume, or weight of your exercises over time. This will challenge your muscles and stimulate growth for a fuller butt.

Incorporating Variety in Workouts

To prevent plateaus and keep your muscles guessing, it is important to incorporate variety into your workouts. Try different exercises, rep ranges, and intensity levels to keep your upper glutes engaged and growing. This will also prevent boredom and keep you motivated to continue working towards your goals.


In conclusion, targeting your upper glutes is essential for achieving a fuller and more defined butt. By incorporating exercises such as squats, lunges, and hip thrusts into your workout routine, you can effectively strengthen and tone this area of your body. Remember to focus on proper form and gradually increase the intensity of your workouts to see the best results. With dedication and consistency, you can sculpt your upper glutes and achieve the desired shape and size for a more lifted and rounded butt.