Top Exercises for Upper Glute Growth: How to Build and Lift Your Upper Booty

Building strong, rounded upper glutes not only enhances the shape of your buttocks but also supports overall hip stability, improves athletic performance, and helps prevent lower back pain. If you want to know how to build your upper buttock muscles, whether at home or in the gym, this guide covers everything you need.

Understanding Upper Glute Muscles

The upper booty muscles mainly refer to the gluteus medius and the upper fibers of the gluteus maximus. These muscles are essential for hip abduction, stabilization, and the lifted, rounded appearance many people strive for. Activating and strengthening these muscles is key to growing and lifting the top of your booty effectively.

How to Build Your Upper Glutes

Focusing on exercises that specifically target the upper glutes is crucial. The best workout for the top of the glutes incorporates both compound and isolation movements to maximize growth and lift.

Best Upper Booty Workouts You Can Do at Home

If you don't have access to a gym, there are effective at-home exercises for upper glutes that require minimal equipment:

1. Standing Banded Hip Abductions

   • Use a resistance band around your thighs.

   • Stand tall and abduct (move outward) one leg at a time.

   • Focus on squeezing the glutes at the top of the movement.

2. Quadruped Donkey Kicks

   • Start on all fours.

   • Keeping your knee bent, lift your foot toward the ceiling.

   • Engage your core and upper glutes for stability and control.

3. Side-Lying Clamshells

   • Lie on your side with a band around your knees.

   • Keep your feet together and lift your top knee upward.

   • Feel the contraction in your upper glutes with each rep.

4. Glute Bridge March

   • Perform a glute bridge and alternately lift each leg off the ground while maintaining the bridge position.

   • Focus on keeping the hips stable and level.

Upper Glute Activation Techniques

Before jumping into your main workout, it’s essential to activate the upper booty muscles properly. Activation exercises prime the muscles for growth and prevent dominant muscles (like the quads) from taking over.

Try these quick activation drills:

• Banded monster walks

• Banded lateral steps

• Single-leg glute bridges

Performing 2–3 rounds of these movements will ensure your upper glutes are fully engaged and ready for heavier work.

Best Gym Exercises for Upper Glutes

When you have access to gym equipment, the options for an upper glute workout expand:

1. Cable Kickbacks (High Angle)

   • Set the cable low and kick back at a slight angle upward.

   • Focus on squeezing the glutes hard at the top.

2. Bulgarian Split Squats (Glute Focused)

   • Lean slightly forward and drive through your front heel to target more glutes than quads.

3. Barbell Hip Thrusts with Band

   • Add a mini band around your knees to emphasize abduction and upper glute engagement.

4. Smith Machine Step-Ups

   • Use a high step and focus on pushing through your heel.

   • Squeeze your upper glutes at the top of the step.

Using Bands for Upper Glute Workouts

Resistance bands are fantastic tools for upper glute activation and hypertrophy. Adding bands to movements like squats, hip thrusts, and bridges increases tension on the upper booty muscles throughout the entire range of motion. For example, performing a glute bridge with a resistance band around your knees forces your upper glutes to stay engaged during the whole set.

How to Grow the Top of Your Booty Faster

Building the top booty takes consistency, progressive overload, and proper recovery. Here are some tips to accelerate your progress:

• Train your glutes 2-3 times per week.

• Focus on mind-muscle connection. Visualize the upper glutes working with every rep.

• Gradually increase resistance as you get stronger.

• Prioritize recovery, including sleep and proper nutrition.

How to Lift Upper Buttocks Over Time

Lifting the upper buttocks is not just about exercise; it’s about strategy. Include both heavy, compound lifts and high-rep, targeted isolation work. Maintain a strong core, practice good posture daily, and incorporate stretches to keep your hips mobile and healthy.

Sample Weekly Upper Glute Workout Split

• Day 1: At-home upper glute activation + banded glute workout

• Day 2: Rest or light cardio

• Day 3: Gym-based heavy glute day (hip thrusts, cable kickbacks, step-ups)

• Day 4: Rest

• Day 5: Upper glute burnout session (clamshells, donkey kicks, monster walks)

Final Thoughts

With the right combination of upper booty exercises, smart programming, and consistent effort, you can build strong, shapely upper glutes at home or in the gym. Whether you're aiming to grow, lift, or simply activate these key muscles, making them a priority in your training routine will reward you with noticeable results and improved performance in everyday activities.