9 Best Upper Glute Exercises for Women: A Complete Guide

If you’re looking to build a stronger, more toned butt, it’s important to focus on your upper glutes. These muscles, which sit at the top of your glutes, play a crucial role in supporting your hips and lower back. But how do you target this area effectively? In this guide, we’ll share the best upper glute exercises for women, covering a range of equipment and experience levels.

Suffering from an injury or want more options to exercise your gluteus minimus? Read more here.

Upper Glute Exercises Without Weights

Not everyone has access to weights, so it’s important to have some go-to exercises that don’t require any equipment. Here are some of the best upper glute exercises you can do at home:

Glute Bridge: Upper Glute Exercises

Lie on your back with your knees bent and your feet flat on the ground. Lift your hips up towards the ceiling, squeezing your glutes at the top. Lower back down and repeat.

Donkey Kicks: 

Start on all fours with your hands under your shoulders and your knees under your hips. Lift one leg up behind you, keeping it bent at a 90-degree angle. Squeeze your glutes at the top and lower back down. Repeat on the other side.

Fire Hydrant: 

Stay on all fours and lift one leg out to the side, keeping it bent at a 90-degree angle. Squeeze your glutes and lower back down. Repeat on the other side.

Upper Glute Exercises with Resistance Bands

Resistance bands are a great way to add extra challenge to your workouts. Here are some of the best upper glute exercises to do with resistance bands:

Banded Glute Bridge: Upper Glute Exercises

Place a resistance band around your thighs, just above your knees. Perform a glute bridge, but focus on pushing your knees out against the band as you lift your hips.

Banded Clamshell: 

Lie on your side with the resistance band around your thighs, just above your knees. Bend your knees and lift your top leg, keeping your feet together. Lower back down and repeat.

Banded Lateral Walk: 

Place the resistance band around your thighs, just above your knees. Take small steps to the side, keeping your knees bent and your glutes engaged.

Upper Glute Exercises with Dumbbells

If you have access to dumbbells, you can add even more resistance to your upper glute exercises. Here are some of the best exercises to try:

Dumbbell Deadlift: Upper Glute Exercises

Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Hinge at your hips to lower the weights towards the ground, then squeeze your glutes to stand back up.

Dumbbell Sumo Squat: 

Stand with your feet wider than shoulder-width apart, holding a dumbbell with both hands in front of your body. Squat down, keeping your knees in line with your toes, then squeeze your glutes to stand back up.

Dumbbell Step-Up: 

Hold a dumbbell in each hand and step up onto a bench or sturdy surface. Step back down and repeat on the other side.

Upper Glute Exercises for Mass

If your goal is to build mass in your upper glutes, it’s important to focus on heavy weights and low reps. Here are some exercises to try:

Barbell Hip Thrust: Upper Glute Exercises

Sit on the ground with a barbell across your hips. Lean back against a bench and drive your hips up towards the ceiling, squeezing your glutes at the top.

Single-Leg Romanian Deadlift: 

Hold a heavy dumbbell or kettlebell in one hand and lift your opposite leg off the ground. Hinge at your hips to lower the weight towards the ground, then squeeze your glutes to stand back up.

Cable Pull-Through: 

Attach a rope handle to a cable machine and stand facing away from it. Grab the rope between your legs and hinge at your hips, pulling the rope through your legs and squeezing your glutes at the top.

Upper Glute Exercises for Beginners

If you’re new to working out, it’s important to start with exercises that are safe and effective. Here are some upper glute exercises for beginners:

Glute Bridge: 

Lie on your back with your knees bent and your feet flat on the ground. Lift your hips up towards the ceiling, squeezing your glutes at the top. Lower back down and repeat.

Standing Glute Kickback: 

Stand with your hands on a sturdy surface, like a chair or table. Lift one leg behind you, squeezing your glutes at the top. Lower back down and repeat on the other side.

Bodyweight Squat: 

Stand with your feet shoulder-width apart and your toes turned slightly outwards. Squat down, keeping your knees in line with your toes, then squeeze your glutes to stand back up.

Upper Glute Exercises for Runners

As a runner, it’s important to have strong glutes to support your hips and lower back. Here are some upper glute exercises that are especially beneficial for runners:

Banded Lateral Walk: Upper Glute Exercises

Place a resistance band around your thighs, just above your knees. Take small steps to the side, keeping your knees bent and your glutes engaged.

Bulgarian Split Squat: 

Stand in front of a bench or sturdy surface and place one foot behind you on the bench. Squat down with your front leg, keeping your knee in line with your toes. Squeeze your glutes to stand back up.

Single-Leg Glute Bridge: 

Lie on your back with your knees bent and your feet flat on the ground. Lift one leg off the ground and perform a glute bridge with your other leg.

Upper Glute Exercises with Ankle Weights

Ankle weights are a great way to add extra resistance to your workouts. Here are some upper glute exercises to try with ankle weights:

Standing Glute Kickback: Upper Glute Exercises

Strap on ankle weights and stand with your hands on a sturdy surface. Lift one leg behind you, squeezing your glutes at the top. Lower back down and repeat on the other side.

Clamshell: 

Lie on your side with ankle weights around your ankles. Bend your knees and lift your top leg, keeping your feet together. Lower back down and repeat.

Fire Hydrant: 

Stay on all fours with ankle weights around your ankles. Lift one leg out to the side, keeping it bent at a 90-degree angle. Squeeze your glutes and lower back down. Repeat on the other side.

Upper Glute Exercises with a Stability Ball

A stability ball can add an extra challenge to your upper glute exercises. Here are some exercises to try:

Stability Ball Glute Bridge: Upper Glute Exercises

Lie on your back with your feet on top of a stability ball. Lift your hips up towards the ceiling, squeezing your glutes at the top. Lower back down and repeat.

Stability Ball Hamstring Curl: 

Lie on your back with your feet on top of a stability ball. Lift your hips up towards the ceiling and pull the ball towards your body, bending your knees. Straighten your legs and lower your hips back down.

Stability Ball Reverse Hyperextension: 

Lie on your stomach with your hips on top of a stability ball. Lift your legs up towards the ceiling, squeezing your glutes at the top. Lower back down and repeat.

Upper Glute Exercises for Lower Back Pain Relief

If you’re struggling with lower back pain, it’s important to focus on exercises that will help support your back and hips. Here are some upper glute exercises to try:

Glute Bridge: Upper Glute Exercises

Lie on your back with your knees bent and your feet flat on the ground. Lift your hips up towards the ceiling, squeezing your glutes at the top. Lower back down and repeat.

Bird Dog: 

Start on all fours with your hands under your shoulders and your knees under your hips. Lift one arm and the opposite leg, keeping your back straight. Lower back down and repeat on the other side.

Clamshell: 

Lie on your side with a resistance band around your thighs, just above your knees. Bend your knees and lift your top leg, keeping your feet together. Lower back down and repeat.

Conclusion: 

The best upper glute exercises are those that are safe, effective, and challenging. Whether you’re a beginner or an experienced athlete, there are plenty of exercises to choose from. By incorporating a variety of equipment and focusing on heavy weights and low reps, you can build strong, toned glutes and relieve lower back pain. So what are you waiting for? Get started today and feel the burn!

FAQs: