How to Build Upper Glute Muscle: A Practical Guide

When it comes to achieving a well-rounded, strong lower body, understanding how to build upper glute muscle is essential. Many people focus heavily on squats and deadlifts but overlook the targeted work needed to develop the upper glutes — the part of the gluteus maximus that contributes to the lifted, athletic look of the backside. Strengthening this area not only enhances aesthetics but also improves hip stability, posture, and overall athletic performance.

In this article, we'll break down exactly how to build the upper glutes effectively and safely, so you can maximize your results.

Understanding the Upper Glutes

The gluteus maximus, gluteus medius, and gluteus minimus are the three main muscles that form the glutes. When talking about "upper glutes," we're primarily referring to the upper portion of the gluteus maximus and the gluteus medius. These muscles help with hip extension, abduction, and external rotation — movements that are crucial for athletic activities and daily function.

Building the upper glutes requires specific exercises that challenge these movement patterns under resistance.

Best Exercises to Build Upper Glutes

1. Barbell Hip Thrusts (High Foot Placement)

The barbell hip thrust is one of the most effective exercises for glute development overall. To emphasize the upper glutes, adjust your foot placement slightly higher on the bench or platform you’re pressing against. Drive through your heels and maintain a slight posterior pelvic tilt at the top of the movement to ensure maximum upper glute activation.

Tip: Pause for 1–2 seconds at the top of the thrust to fully engage the muscle.

2. Dumbbell or Cable Kickbacks (Slight External Rotation)

Kickbacks are a classic glute isolation movement. To better target the upper glutes, add a slight external rotation of the foot as you extend your leg backward. This subtle tweak shifts more emphasis to the upper fibers of the glutes rather than the hamstrings.

3. Bulgarian Split Squats (Slight Forward Lean)

Split squats are fantastic for unilateral strength and stability. Leaning slightly forward at the hips without rounding your back during the movement can help prioritize glute activation over the quads. Keep your front knee behind your toes and lower yourself slowly for a full stretch at the bottom.

4. 45-Degree Hyperextensions

Often used for lower back training, hyperextensions can be tweaked to focus on the glutes. By rounding the upper back slightly and driving through the heels, the tension shifts away from the lumbar spine and into the glutes — particularly the upper portion.

5. Lateral Band Walks

Resistance bands are excellent tools for activating the glute medius, an essential part of building the upper glutes. Focus on controlled, deliberate steps and maintain constant tension in the band. Perform these as a warm-up or finisher to ensure your upper glutes are fully engaged.

How to Structure Your Training

To build upper glutes effectively, include 2–3 dedicated glute-focused sessions per week. Balance your program with compound lifts (like barbell hip thrusts) and isolation work (like kickbacks and lateral band walks).

Focus on progressive overload: gradually increase the weight, reps, or difficulty of the exercises over time. High-rep sets (15–20 reps) combined with moderate-load sets (8–12 reps) are ideal for both hypertrophy (muscle growth) and endurance.

Example Weekly Structure:

• Day 1: Heavy barbell hip thrusts, Bulgarian split squats, cable kickbacks

• Day 2: Rest or light cardio

• Day 3: 45-degree hyperextensions, lateral band walks, step-ups

• Day 4: Rest or full-body strength training

• Day 5: Repeat Day 1 or a variation

Tips for Faster Progress

• Mind-Muscle Connection: Slow down each rep and focus on feeling the upper glutes contract.

• Proper Nutrition: Building muscle requires sufficient protein intake and overall calorie support.

• Recovery: Prioritize sleep and active recovery to allow the glutes to grow stronger after workouts.

• Consistency: Significant muscle changes take time. Stick with a plan for at least 8–12 weeks to see noticeable results.

Common Mistakes to Avoid

• Rushing Through Exercises: Fast reps often lead to compensating with other muscles like hamstrings or lower back.

• Neglecting Weak Points: Strengthening supporting muscles like the core and hip flexors can enhance glute performance.

• Poor Form: Always maintain proper alignment to avoid injuries and ensure the glutes — not the lower back or quads — are doing the work.

Final Thoughts

Learning how to build the upper glutes takes more than just generic lower body workouts. By focusing on exercises and techniques that specifically target the upper glute muscles, you’ll create better shape, strength, and stability. Whether your goal is athletic performance, aesthetics, or injury prevention, a focused and consistent approach will get you there. Stick with it, trust the process, and you'll feel — and see — the difference.