9 Best Upper Glute Workouts (Secret to Firm & Toned Booty)

Curtsy squats will target the glute, quad, and inner thigh muscles.

Follow these steps:

• Stand with your feet about shoulder-width apart and your hands on your hips.
• Take a big step back and behind your other foot with your right leg, crossing it behind your other leg.
• Lower into a squat position.
• Don’t go past your toes with your front knee; your back knee should hover above the ground.
• Hold briefly, then push through your left heel and return to the starting position.
• Repeat on the other side, stepping back with your left leg and curtsying behind your right leg.
• Alternate between sides for the desired number of reps.

Sumo Squat

Sumo squats work the upper glutes and several other muscles, including the quads, hamstrings, gluteus maximus, and lower back.

Follow these steps:

• Stand with your feet slightly wider than shoulder-width apart and your toes pointing outwards at a 45-degree angle.
• Rest your hands on your hips or hold a kettlebell at chest height in front of you.
• Bend your knees, keeping your chest up and your core engaged, and lower into a squat position, keeping your weight in your heels.
• Ensure your knees track over your toes and your hips sink below parallel.
• Hold for a moment, then push through your heels to return to the start.
• Repeat for the desired number of reps.

Making small changes in your stance, your foot angle, and the depth of your squat can help promote greater glute activation.”

- Katey Davidson, Certified Personal Trainer

Lunges are great bodyweight exercises that you can add weight to for increased difficulty. The lateral lunge will promote mobility and flexibility in the hips.

Follow these steps:

• Stand with your feet hip-width apart, placing your hands on your hips.
• Take a wide step to the right, keeping your left foot planted.
• Bend your right knee, push your hips back, and lower into a lunge position.
• Keep your left leg straight and your left foot flat on the ground.
• Hold a moment, then push through your right heel to return to the starting position.
• Repeat on the other side, stepping to the left with your left foot and lunging to the left.
• Alternate between sides for the desired number of reps.

Also Read: How To Do A Curtsy Lunge

Barbell Hip Thrust

This hip thrust uses weight and is one of the best upper glute exercises to build strength and size.

Follow these steps:

• Begin by sitting on the ground with your back against a bench or elevated surface and your knees bent.
• Place a padded barbell across your lap and hold it in place with both hands.
• Roll the bar down your legs until it is resting on your hips.
• Keep your feet flat on the ground.
• Lift your hips upward until your shoulders are in line with your knees.
• Hold for a few seconds before lowering back down to start.

Related: Best Hip Thrust Machine: Grow Your Glutes

Where many squats use just your body weight, this squat variation uses dumbbells, requiring greater activation of the core and glutes.

Follow these steps:

• Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
• Hold the dumbbells at shoulder height.
• Bend your elbows, keeping them locked close to the body.
• Keep the dumbbells above the elbows at all times.
• Lower yourself into a squat position by bending your knees and pushing your hips back.
• Keep your chest up and maintain a neutral spine throughout the movement.
• Push through your heels until you are back at the start.

Sumo Deadlift

This exercise targets every muscle group, including the quads, hamstrings, glutes, and lower back muscles. A neutral spine and glute engagement are essential for this exercise.

Follow these steps:

• Start in a standing position with feet slightly wider than shoulder width and a barbell in front of you.
• Your toes should point outward at a 45-degree angle.
• Place your hands inside your legs and use an overhand or mixed grip on the barbell.
• Brace your core muscles and push your hips back while keeping your chest up.
• Drive through your heels to lift the bar off the ground, keeping it close to your body.
• Straighten your legs and hips at the top of the movement.
• Lower the bar and repeat.

Bulgarian split squats will build strength and stability in your upper glutes and improve balance and flexibility.

Follow these steps:

• Begin by standing with your back to a bench or elevated surface.
• Place the top of one of your feet on the bench behind you and step forward with your other foot until you are in a lunge position.
• Lower your body by bending your knees.
• Keep your front knee above your ankle.
• Continue lowering until your back knee is just above the ground, then push back up to the starting position.
• Repeat for the desired number of reps.
• Switch to the other leg.

Single Leg Hip Thrust

Here is an excellent bodyweight exercise for strengthening and toning the upper glutes while improving balance and stability. Engage your core and squeeze your glutes at the top of each rep.

Follow these steps:

• Begin by sitting on the ground with your shoulder blades against a bench or elevated surface and your knees bent.
• Lift one leg off the ground and extend it straight out in front of you.
• Place the foot of your extended leg flat on the floor.
• Pushing through your heel, lift your hips towards the ceiling.
• Aim for a straight line from your shoulders to your knee.
• Hold for a few seconds before lowering back down to the starting position.

There are three gluteal muscles: maximus, minimus, and medius.

The medius makes up the upper glute anatomy [1].

• Glute Maximus: Responsible for movements like hip extension, lateral thigh rotation and abduction, and proper posture.
• Glute Minimus: It also works to aid hip abduction.
• Glute Medius: The glute medius is the primary hip abductor, and it keeps your pelvis stable during movements like running and walking.

Also Read: Gluteus Maximus Exercises