8 Upper Glute Exercises Actually Lift and Shape Your Butt

Upper glute exercises are often missed, which is why your butt may still look flat or saggy. So, to get a lifted, round shape, you need to train the upper glutes directly. For instance, lateral band walks,single-leg glute bridge. This article in order to shows you what to do and how to get results.

Why Your Glute Workouts Aren’t Lifting Your Butt

I know how it feels to work hard and still see no lift or shape. In truth, most workouts miss the upper glutes.

You may do squats or leg presses, but these mostly hit your lower glutes and thighs. Note that, without training your upper glutes, you won’t get that lifted, round shape.

Also, jumping into your workout without activating your glutes lets other muscles take over. So, try short band walks or donkey kicks first.

As a matter of fact, poor form or no weight progress holds you back. In other words, even small changes in form can fire up the right muscles.

Equally important, don’t skip isolation work. Since, the gluteus medius and minimus shape the top of your butt. In the event that, without them, results will stay flat.

Once I focused on upper glute exercises, I saw real change. Seeing that, my butt felt stronger, higher, and more defined. Note that, don’t give up. Most important, train smarter, not harder.

List of 8 Upper Glute Exercises for a Lifted, Rounded Butt

Summing up, the best way to do upper glute exercises is 👉 single-leg exercises combined with abduction exercises. I’ll to enumerate you the 8 best exercises for upper glute growth, plus how to train, and bonus tips to speed up results.

• Lateral Band Walks
• Single-Leg Glute Bridge
• Side-Lying Abductions
• Cable Hip Abduction
• Step-Ups
• Bulgarian Split Squats
• Lunges (All Types)
• Single-Leg Romanian Deadlift

Upper Glute Exercises Detailed Steps

Lateral Band Walks

• Place a resistance band above your knees.
• Bend knees slightly, keep back straight.
• Step side to side slowly, keeping tension in the band.

Tip: Stay low and don’t let the band slack.

Single-Leg Glute Bridge

• Lie on your back, one foot flat, the other leg lifted.
• Push through your heel to raise your hips.
• Squeeze your glutes at the top, then lower slowly.

Tip: Don’t arch your back — use your glutes.

Side-Lying Abductions

• Lie on your side, legs stacked.
• Lift your top leg up and slightly back.
• Lower slowly and repeat.

Tip: Don’t swing — control the movement.

Cable Hip Abduction

• Attach the ankle to the cable machine.
• Stand tall and move your leg out to the side.
• Bring it back slowly.

Tip: Use a lightweight functional trainer machine to start and avoid leaning.

Step-Ups

• Stand in front of a sturdy box or step.
• Step up with one foot, pressing through your heel.
• Bring your other leg up, then step down slowly.

Tip: Focus on squeezing your glute at the top of the step.

Bulgarian Split Squats

• Stand in front of a bench or chair, and place one foot behind you.
• Lower your back knee toward the floor, front knee at 90°.
• Push through your front heel to rise.

Tip: Keep your chest upright and core tight.

Lunges (All Types)

• Step forward, backward, or to the side.
• Lower your body so both knees are at 90°.
• Push through the front heel to return.

Tip: Keep your glutes tight throughout.

Single-Leg Romanian Deadlifts (RDL)

• One leg stand, opposite hand hold weight.
• Hinge forward at the hips, lowering the weight.
• Return to standing, using your glutes.

Tip: Keep a flat back and a slight bend in the standing leg.

🔹 How to Train for Upper Glute Growth

When I first started, I thought more squats would fix everything. But it didn’t help until I changed how I trained. Now I know what really works — and I want to share it with you.

✔Train 2–3 times a week with an upper glute focus. This gives your muscles enough time to grow while staying consistent.

✔ Start every session with glute activation drills like bridges or band walks. This helps you feel your glutes during your main lifts.

✔ Mix compound and isolation exercises to hit all parts of your glutes.

✔ Progress over time. Use dumbbells, bands, or machines. Add weight slowly as you get stronger.

🔹 Bonus Tips for Faster, Better Results

From experience, here’s what really helped me see changes faster:

💡 Form matters more than weight. I used to go too heavy and miss the glutes. Once I focused on squeezing at the top, I finally felt it working.

💡 Don’t overwork your quads or hamstrings. Keep the focus on your glutes — especially the upper glutes.

💡 Eat enough protein. Muscles can’t grow without the right fuel. I added more eggs, chicken, and Greek yogurt — it helped a lot.

💡 Track your progress. I kept a log of reps, weight, and how each workout felt. Seeing progress kept me motivated.

Remember: You’re not alone in this. I know how discouraging it can feel when your hard work doesn’t show. But now you know the secret — upper glute exercises can transform how your body looks and feels. Stay consistent, stay strong — and trust the process. 💪

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John Brown

Hi, I’m the editor here at Leadman Fitness. We’re a manufacturer focused on producing top-quality barbells, plates, kettlebells, dumbbells, and strength training gear. I’ve been into sports and fitness for years, and I know my way around all kinds of gym equipment—both from using it and helping create it.

I spend a lot of time understanding the real problems people run into in the gym—whether it’s beginners trying to pick the right gear or experienced lifters looking for something more durable. I stay in close touch with our production team and talk directly with other equipment makers, so we’re always improving based on what real lifters and coaches are looking for.

What I share comes from hands-on experience—stuff that actually helps people train better, not just in theory, but in real gyms.