Upper Glute Sculpting: How to Build Your Shelf

Are you aiming to sculpt your upper glutes and achieve that coveted ‘Butt shelf’ appearance? You’ve come to the right place! Building the upper glutes is a common goal among many fitness enthusiasts. The upper glutes are what create that desired shelf look, completing the rounded heart shape of the glutes.

If you feel your upper glutes need some extra attention, it’s time to focus on targeting them specifically. While popular compound glutes exercises like squats, deadlifts, and hip thrusts are great, giving special attention to the upper glutes can be the missing piece for achieving your desired glute aesthetics.

Today, we’ll explore the most effective ways to target the upper glutes and create the ultimate upper glute workout to help you reach your goals.

Understanding Upper Glute Anatomy: Building the ‘Shelf’ Look

The glutes, as seen in the picture above, consist of three muscles – the gluteus maximus, the gluteus medius, and the gluteus minimus.

To achieve the coveted ‘shelf’ look, we need to focus on the muscles that make up the upper glutes, namely the superior portion of the gluteus maximus (upper division) and the gluteus medius.

To effectively target these muscles, it’s crucial to understand their roles and functions. Let’s delve into the anatomy of the upper glutes to develop a better understanding of how to achieve the desired aesthetic.

• Firstly, the gluteus maximus is responsible for hip extension, meaning it increases the angle between the thigh and the pelvis. This movement is like coming out of a squat position or moving the leg backward when you’re standing up.

While any exercise involving hip extension effectively targets both the upper and lower portions of the gluteus maximus, some exercises are more focused on developing the upper glutes rather than the lower glutes.

These exercises are horizontally loaded hip extension exercises, with hip thrusts being a prime example. On the other hand, squats are considered vertically loaded exercises. So, if building the upper butt is our goal, we’ll want to incorporate horizontally loaded exercises like hip thrusts into our routines (more on this later).

• Secondly, we have the gluteus medius, which plays a crucial role in hip abduction. This movement involves moving the leg outwards towards the side, away from the center line of the body;

• Another important function of the gluteus medius is hip external rotation. This action involves rotating the feet outward, away from the midline of the body. Together, these functions contribute significantly to the stability and movement of the hip joint.

Building the Upper Glute Shelf: Effective Exercises

Now that we understand the importance of developing the upper glutes, it’s time to focus on two different types of exercises specifically designed for this purpose. These exercises will help us sculpt and strengthen the upper glutes, bringing us closer to achieving that coveted upper glute shelf appearance.

• Firstly, to build the upper gluteus maximus, we should include horizontally loaded hip extension exercises in our routine. These exercises are vital for targeting the upper portion of this muscle;

• Secondly, to develop the gluteus medius, exercises that focus on hip abduction should be incorporated. These movements will help strengthen and shape the side of our glutes.

Even though we’re focusing on only half of the gluteus maximus, it remains the largest of the three glute muscles and significantly influences the overall appearance of our glutes. By incorporating these targeted exercises, we can enhance the aesthetics of our upper glutes and achieve that desired ‘shelf’ look.

For optimal results, it’s best to begin our workout by targeting the upper region of the gluteus maximus when we’re feeling fresh and energetic. Once we’ve completed some solid sets of these exercises, we can progress to the abduction exercises. Let’s kick off with the horizontally loaded extension exercises:

Barbell Hip Thrust

Introduced by the renowned “Glute Guy” Bret Contreras in 2006, the barbell hip thrust has become a staple exercise for those seeking to enhance the size and strength of their glutes. This exercise allows you to directly load the target muscle, the gluteus maximus, effectively overloading it to promote significant growth and strength in the buttocks. It’s a true game-changer in the booty-building community, providing unparalleled results for a sculpted and shapely posterior.

How to:

• Set up a flat bench and place a barbell loaded with the desired weight parallel to it;
• Sit on the ground in front of the bench and position your shoulder blades against its side for support;
• Keep your legs flat on the floor and roll the barbell over your knees and onto your pelvis;
• Hold the barbell with both hands, ensuring it stays centered over your pelvis;
• Bring your feet towards your bum, bending your knees to assume the correct starting position;
• Push through both heels and drive your hips upward, lifting the barbell towards the ceiling;
• Once your thighs align with your back, you’ve reached the top of the movement. Carefully lower the weight back to the floor;
• Complete the desired number of repetitions and take a moment to rest.

KAS Glute Bridge

Similar to the barbell hip thrust, the KAS glute bridge is an excellent exercise to target and activate the upper glutes. The setup for this exercise is the same as the barbell hip thrust, but with a slight modification. Instead of lowering the hips all the way to the floor, the focus in the KAS glute bridge is to maintain perpendicular shins and prevent the knees from moving towards the body.

Though the range of motion may be smaller, this variation allows for constant tension on the glutes, which is beneficial for achieving a rounded and sculpted appearance. Embrace the KAS glute bridge in your routine to work those upper glutes and unlock their full potential for a beautifully shaped posterior.

How to:

• Set up a flat bench and place a barbell loaded with the desired weight parallel to it;
• Sit on the ground in front of the bench and rest your shoulder blades against its side for support;
• Keep your legs flat on the floor and roll the barbell over your thighs and onto your pelvis;
• Hold the barbell with both hands, ensuring it stays centered over your pelvis;
• Bring your feet towards your bum, flexing your knees to reach the starting position. Drive through your heels to lift your hips towards the ceiling;
• Once your thighs align with your back, you have reached the starting position;
• Slowly lower the weight towards the floor. As you go past a certain point, you will notice your knees starting to shift towards your body. At this point, drive the weight back up to the ceiling, keeping your knees vertical to the floor. The exercise aims to maintain a smaller range of motion for maximum glute activation;
• Complete the desired number of reps and gently lower the weight to the floor.

Cable Leg Kickback

Despite its standing position, the cable leg kickback is indeed a horizontally loaded exercise that effectively targets the glutes. Unlike squats where the load pushes down, this exercise involves the weight being in front of you, and the glutes must work hard to push it backward.

The cable leg kickback is an excellent choice if you want to give your hips and joints a break, as its cable nature makes it a low-impact option. This exercise allows for focused glute activation while reducing stress on other body parts, making it an ideal addition to your workout routine.

How to:

• Set up a cable machine at the bottom position and attach the ankle attachment. Adjust the weight to a comfortable level;
• Work one leg at a time. Strap the ankle attachment onto one of your ankles and face the cable machine;
• Take a few small steps backward until you feel the tension in the cable. Lean forward and hold onto the machine for support, keeping your knees slightly bent;
• Lift the leg with the ankle attachment off the floor while holding onto the machine for support;
• Pull the cable backward, behind your body, as shown in the picture above;
• Similar to the hip thrust examples, once your thigh aligns with the spine, you have reached the top of the movement;
• Slowly lower the weight back to the starting position and complete the desired number of reps before moving on to the next leg.

Glute Hyperextension

Introducing the Glute Hyperextension, a powerhouse exercise for your upper glutes! If your gym has a glute hyperextension bench, consider yourself fortunate and make the most of it. This brilliant movement effectively targets both the upper and lower glutes, along with the hamstrings and lower back muscles. Embrace the Glute Hyperextension as a key addition to your workout routine to sculpt and strengthen your glutes for that desirable rounded and lifted look.

How to:

• Position yourself on a hyperextension bench, aligning your hips with the edge of the bench. Find a comfortable position, which may require some trial and error;
• Hook your feet underneath the footpads to create a stable platform for pushing off;
• If using body weight as resistance, cross your arms over your chest. If using weights, grab the dumbbell, barbell, or plate;
• Slightly twist your feet outward on the platform to engage more upper glute fibers;
• Round your upper back by tucking your chin into your body, shifting the focus to the glutes rather than the lower back;
• Slowly lower your upper body toward the floor while maintaining the rounded upper back position;
• Once you feel a slight tension in the glutes, contract your buttocks to return to the starting position;
• Avoid overextending the back at the top of the movement, keeping the upper body aligned with your legs;
• Complete the desired number of sets and reps to fully engage and strengthen your upper glutes.

Cable Pull-Through

The Cable Pull-Through is akin to performing a hip thrust in a standing position. With the load positioned behind you, your glutes contract intensely to shift the weight forward, similar to a hip thrust or glute bridge alternative. The cable nature of the exercise not only targets the glutes effectively but also spares the joints from excessive loading, providing a well-deserved rest for them. Incorporate the Cable Pull-Through into your routine for a powerful glute activation without compromising joint health.

How to:

• Set up a cable machine at the lowest height setting and attach the rope handles;
• Face away from the machine and bend down to grab the ropes between your legs;
• Hold both ropes with a neutral grip, then stand up straight and take a couple of steps forward to create tension on the ropes;
• Maintain a shoulder-width foot position and stand tall with a straight posture;
• Slightly bend both knees and hinge at the hips while keeping your spine neutral;
• Lower your chest towards the floor and allow the cable to pass between your legs, feeling a stretch in the glutes;
• Contract the glute muscles to return to the starting position;
• Complete the desired number of reps to effectively target and engage your glutes. The Cable Pull-Through is an excellent exercise for building glute strength and activation.

Hip Abductor Machine

When it comes to isolating and adding size to a muscle, utilizing a machine can be an excellent choice. The hip abductor machine is a prime example, as it checks many boxes for selecting the best hypertrophy exercises. It offers an optimum strength curve, ensuring maximum muscle engagement throughout the movement. Additionally, the machine provides a high level of stability, reducing the risk of injury and allowing for precise targeting of the hip abductor muscles. Moreover, the hip abductor machine enables easy application of progressive overload, a crucial factor in effective muscle building. Embrace this versatile machine to effectively work your hip abductor muscles and enhance your lower body strength and aesthetics.

How to:

• Sit on the abductor machine and adjust the knee pads to start with your legs close together in a comfortable position;
• Select a weight suitable for your desired rep range;
• Keep your back against the pad and push your knees outward;
• When you feel a stretch in the upper glutes, you have reached the top of the movement;
• Slowly return to the starting position to complete the repetition;
• Performing hip abductor exercises on the machine helps target and strengthen the upper glutes, contributing to a well-rounded and sculpted lower body.

As you explore the article, you’ll find that several exercises make use of a resistance band. Using resistance bands offers numerous benefits, and for glute training, they are especially recommended due to their unique resistance curve. Throughout the movement, the band becomes more stretched, resulting in increased difficulty, particularly at the top of the exercise. This higher resistance challenges us to push harder, engaging a greater number of muscle fibers for effective glute activation and growth. Incorporating resistance bands into your glute workouts can significantly enhance the effectiveness of your training regimen.

Clam Shells

Aptly named for its resemblance to a clamshell, the Clam Shells exercise is an excellent choice to specifically target the upper glutes. Performing this movement allows for precise activation and strengthening of the gluteus medius and gluteus minimus muscles, helping you achieve that sculpted and defined look in your upper glutes. Incorporate Clam Shells into your routine to optimize your glute training and enhance your lower body aesthetics.

How to:

• Prepare a mat on the floor for comfort;
• Lie on your side with your hips and knees bent at a 45-degree angle, keeping your feet together;
• Use the arm on the floor to support your head and maintain proper alignment;
• Lift your top knee toward the ceiling without shifting your hips, focusing on engaging the upper glutes;
• When you feel a stretch in the upper glutes, you have reached the top of the movement;
• Slowly return to the starting position with controlled motion;
• Complete your desired number of reps on one side before switching to the other;
• Clam Shells are a valuable addition to your glute workout routine, as they effectively isolate and activate the upper glutes for a well-rounded and sculpted posterior.

Curtsy Lunge

The curtsy lunge is a powerful exercise that specifically targets the gluteus medius while also engaging other major muscle groups. As a compound movement, it not only works the gluteus maximus but also activates the quads and hamstrings. Additionally, muscles like the abs and calves come into play for stabilization during the exercise. Embrace the curtsy lunge as a versatile and effective way to strengthen and sculpt your glutes while engaging various muscle groups for a complete lower-body workout.

How to:

• The Curtsy Lunge can be performed with a bodyweight or a barbell. If using a barbell, set up as you would for a regular squat exercise;
• Begin by standing with your feet shoulder-width apart;
• Keep your chest upright and core engaged throughout the movement;
• Shift your weight onto your right foot, lift your left leg, and step backward and to the right simultaneously, crossing your left leg behind the right;
• Lower your hips towards the floor as you would in a traditional lunge;
• Once your knee nearly touches the floor, return to the starting position;
• Repeat the movement with the opposite leg to work both sides evenly;
• The Curtsy Lunge is an excellent exercise to target the gluteus medius while engaging other major muscles for a comprehensive lower body workout.

Side Lying Hip Raise: Ignite Your Upper Glutes

The Side Lying Hip Raise is a dynamic exercise that combines the movements of a side hip thrust with hip abduction, effectively targeting and activating the upper glutes. This exceptional exercise can be easily performed in the comfort of your own home, making it a convenient addition to your glute workout routine. Embrace the Side Lying Hip Raise to effectively engage and strengthen your upper glutes, bringing you one step closer to achieving that sculpted and lifted look in your posterior.

How to:

• Lie on your side with both hips and knees bent at a 45-degree angle, keeping your legs stacked on top of each other;
• Position your lower arm on the floor beneath your shoulder, making sure your upper arm is perpendicular to the floor. Rest your upper arm on your hips to assume the correct starting position;
• Engage your core and use your obliques and glutes to lift your body off the floor;
• Simultaneously, activate your upper glutes to drive the top leg toward the ceiling;
• When you feel tension in the upper glutes, reverse the movement to return to the starting position;
• The Side Lying Hip Raise is a targeted exercise to activate and strengthen the upper glutes, contributing to a well-rounded and sculpted lower body. Incorporate this exercise into your routine for effective glute activation and growth.

Seated Band Abduction

The Seated Band Abduction shares a movement pattern with the hip abduction machine, but the beauty of this exercise lies in its versatility. No machines are required, making it accessible to perform anywhere. Whether you choose to do it seated on the floor or sitting on a chair, this exercise can easily adapt to your preferences and space. Embrace the Seated Band Abduction as a practical and effective way to target your glutes without the need for specialized equipment, and enjoy the convenience of incorporating it into your workout routine wherever you go.

How to:

• Sit on the floor and position a resistance band around your knees;
• Bend your knees to create roughly a 45-degree angle with the floor;
• Lean back and place your hands on the floor for support;
• Keep your feet together and push your knees apart, away from the center line of your body;
• When you feel a stretch in the upper glutes, you have reached the top of the exercise;
• Slowly return to the starting position with controlled motion;
• The Seated Band Abduction is a simple yet effective exercise to target the upper glutes. By incorporating resistance bands, you can effectively engage and strengthen your glute muscles with minimal equipment. 

Banded Glute Bridge

The banded glute bridge is a highly effective exercise that focuses on engaging the gluteus maximus, the largest muscle in the glutes. By incorporating a resistance band around the knees and pushing outward during the entire movement, you not only intensify the work on the gluteus maximus for hip extension but also engage the gluteus medius, which works hard to maintain the knees pushed outward. This results in double the benefits for your glute muscles!

How to:

• Sit on the floor in front of a bench or platform and secure a resistance band around your knees.
• Lie on your back with your knees bent;
• Place one foot at a time onto the bench in front of you, adjusting your position to ensure the upper leg is almost perpendicular to the floor;
• Maintain a shoulder-width distance between your feet on the bench, and when ready, push your knees outward against the resistance band;
• Engage your upper glutes by contracting them, lifting your hips toward the ceiling while keeping tension on the band;
• At the top of the movement, align your hamstrings and back;
• Slowly return to the starting position after reaching this peak position.

Building Stronger Upper Glutes: Workout Tips and Techniques

Gym-Based Upper Glute Workout:

Exercise	Sets x Reps
Barbell Hip Thrust	4 Sets x 8 reps
Glute Hyperextension	3 Sets x 10 reps
Cable Kickback	3 Sets x 12 reps (each leg)
Hip Abduction Machine	3 Sets x 12 reps
Banded Glute Bridge	3 Sets x 15 reps

Home-Based Upper Glute Workout:

Exercise	Sets x Reps
KAS Glute Bridge	4 Sets x 10 reps
Cable Pull-through	3 Sets x 12 reps
Curtsy Lunge	3 Sets x 10 reps (each leg)
Side Lying Hip Raise	3 Sets x 12 reps (each side)
Clam Shells	3 Sets x 12 reps (each side)

Essential Tips for Building Strong Upper Glutes

 

When it comes to building any muscle group, including the glutes, it’s crucial to follow fundamental muscle-building principles.

• Nutrition:

To effectively build muscle, our bodies require the right fuel, which means consuming an adequate number of calories. During a muscle-building phase, aim to eat 200-400 calories more than your daily expenditure. For instance, if you burn 2000 calories a day, target around 2200 calories to support muscle growth.

Within those 2200 calories, it’s essential to determine the right balance of protein, carbs, and fats. While this calculation may seem straightforward, it’s worth delving into more detail. For a comprehensive breakdown, check out ‘How many calories do I need to build muscle?’

• Progressive Overload:

Knowing how to fuel your body for muscle growth is crucial, but what about your training approach? Applying the principle of progressive overload is vital for making significant gains in muscle size.

Progressive overload involves gradually increasing the demands placed on your muscles over time. This stimulus encourages muscle adaptation and growth, making the muscles stronger and larger. The most straightforward way to apply progressive overload is by increasing the resistance in your exercises. However, you can also achieve it through methods like adding more reps, completing additional sets, or reducing rest times between sets. By consistently challenging your glutes, you’ll see impressive progress in your upper glute development.

FAQ

Conclusion

Now, armed with this knowledge, you have the key exercises to include in your routine for cultivating strong upper glutes and achieving that desired ‘shelf’ appearance. Always prioritize proper form during your workouts. Once you’ve mastered the correct technique, gradually add resistance and apply progressive overload to challenge your muscles.

Additionally, ensure your body receives the necessary fuel to support muscle growth. With the right nutrition in place, you’ll start seeing remarkable results in a short period! Keep pushing forward toward your glute-building goals!