The upper glutes — primarily the gluteus medius and the upper fibers of the gluteus maximus — create the rounded shelf that defines a well-developed backside. Most glute exercises emphasize the lower portion, so targeted upper glute work is essential for a complete, rounded appearance.
Best Upper Glute Exercises
Cable Hip Abductions (3x15 each): Stand sideways to a cable machine, push your leg out to the side against resistance. The gluteus medius is the primary mover in hip abduction.
Banded Side Steps (3x15 each direction): Place a resistance band around your ankles and take lateral steps. Maintain a partial squat position for constant tension on the upper glutes.
Single-Leg Hip Thrusts (3x10 each): The unilateral version demands more from the gluteus medius for stabilization, increasing upper glute activation.
Curtsy Lunges (3x10 each): Step diagonally behind your front leg and lunge. The cross-body angle targets the upper and outer glute fibers.
Cable Pull-Throughs (3x12): Face away from a low cable, hinge at the hips, and drive forward. The wide stance and cable angle hit the upper glutes effectively.
Why Upper Glutes Need Direct Work
Standard squats and hip thrusts predominantly target the lower gluteus maximus. The upper fibers and gluteus medius require abduction and external rotation movements for maximum development. Without targeted work, you'll develop the lower glutes but miss the rounded shelf at the top.
Upper Glute Workouts on FitWit AI
FitWit AI incorporates upper glute exercises into your lower body training to ensure complete glute development. It tracks activation patterns and adjusts exercise selection based on your glute development goals.
