For the majority of the day, most of us find ourselves seated at an office desk or in a car. Even when we’re in motion, our actions are likely repetitive (say, walking slowly from the parking lot, or washing dishes). This pattern in daily behavior can make for super tight muscles. And if we don’t do anything to loosen them up, over time, our bodies will become less agile.
Kenny Cruz is a certified personal trainer with Blink Fitness.
This is where stretching comes in to ease tension and stay nimble. “When stretching, you can focus on the motions and feel your body physically relaxing and loosening up,” says Kenny Cruz, a certified personal trainer with Blink Fitness. “More specifically, stretching increases blood flow and flexibility.”
But not all stretches are created equal. Some are all too easy to overdo, leading to injury. Others simply aren’t very effective. Here’s how to make sure the time you spend working on flexibility is put to good use with safe and effective movements.
First things first: Know when to do dynamic or static stretches
Before a workout, you want to focus on dynamic stretches to get your body in motion so it’s well-equipped to tackle a more rigorous workout and intensity level shortly after. Think: walking lunges and leg swings, for example.
“The difference between dynamic and static stretching is that dynamic stretches are done in a continuous motion while static stretches are done in a fixed position,” Cruz says.
While you shouldn’t do static stretching prior to working out—since cold muscles are more likely to tear and static stretches could temporarily weaken them—carving out time for it afterward is a great way to increase your range of motion and flexibility, as well as ease tension in those tight, sore, and stiff muscles.
According to Cruz, the heel-to-butt stretch (targeting the quads and hip flexors) is a great example that can be either dynamic and static in form, based on how it’s done.
For a dynamic approach, here’s Cruz’s advice:
1.
Stand with your feet hip-width apart and tighten your core for balance. (Hold onto a wall if you need extra stability.)
2.
Bring your heel toward the butt, grab ahold of the foot and bring the heel closer, then release the foot and go back to a standing position. “Don’t hold your foot against your butt, but rather try to do this exercise in one motion without pausing,” he says.
3.
Repeat 10 to 20 times total.
The difference in the static approach is that you hold the position for 15 to 30 seconds before repeating the stretch on the other side.
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Some stretches are better than others
Whether dynamic or static, not all stretches are equally effective in promoting greater flexibility. And several are easily taken too far—you can strain the muscles, causing injury. Ditch these four poses and swap in Cruz’s recommendations for more beneficial stretches instead to maximize your efforts and results.
1. Sit-and-reach
“One of the worst stretches, in my opinion, is the sit-and-reach, where you sit down with your legs straight in front of you and you reach to touch your toes, then hold it to stretch the hamstrings and lower back,” says Cruz. This position can strain your lower back and knees; it’s common to take it too far and get injured. What’s more, it’s not super effective for increasing flexibility.
Instead, Cruz recommends releasing your lower back with a seated spinal twist: Start sitting on the floor, with legs straight out in front of you. Take your left foot and place it flat on the ground and on the outside of your right knee. “Place your right elbow on the outside of your left leg, turn your chest, head and eyes to the left and hold the pose for about a minute before releasing and repeating on the other side,” Cruz says.
2. Straight-legged hamstring stretch
Rather than reaching down to the ground with straight legs to stretch the hamstrings—which can overtax the muscles—try walking knee grabs. “They are a good warm-up stretch for your legs,” says Cruz, especially before working out since they offer the benefits of a dynamic stretch.
Start by standing with your feet together and raise one leg by bending the knee. Grab it with both hands and pull it up toward your chest until you feel a stretch in your glutes, he says. Bring your leg down to walk forward, and then alternate the legs with each step, repeating this movement for 30 seconds.
“This will improve hip mobility and increase flexibility in the glutes and hamstrings,” he says.
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3. Assisted pec stretch
A common arm and shoulder opener is the assisted pec stretch: To do it, you keep your hands behind you as you grab a bar or pole, or have a partner pull your arms back to give you that extra boost. “If done incorrectly, you can put too much strain on your shoulder and it can lead to injury,” says Cruz.
This stretch needs to be done with someone who understands the mobility of the body’s joints and is professionally trained to lend support (not just your gym buddy).
Unless you have access to an expert, instead, do arm circles as a dynamic stretch for the shoulders and arm muscles. “To perform an arm circle properly, stand up straight and keep your feet shoulder-width apart, and then hold your arms out to your sides at shoulder height to begin moving arms forward in a circular motion, until you find a rhythm,” says Cruz.
A tip? Begin with small circles and increase slowly, making them bigger in range so you can fully maximize the stretch without overdoing it. Aim for 30 seconds.
4. Hurdler stretch
The hurdler stretch—where you’re on the ground with one leg straight in front of you and the other bent behind you—puts a lot of pressure on the knee, says Cruz.
“I prefer the 90-90 stretch, where you start on the ground (preferably on a yoga mat for comfort) and place one leg forward with your knee and lower leg resting on the ground at a 90-degree angle,” says Cruz. “Then position your other leg 90 degrees out to the side and with your knee and lower leg at a 90-degree angle behind you, as you focus on keeping your back straight.”
Hold the position for 30 seconds per side, twice total, to loosen the hip muscles. “Which for a lot of people is one of their tightest areas,” he says. “The 90-90 stretch focuses on boosting flexibility within the hip flexors, adductors and abductors, as well as in the psoas and piriformis muscles.”
If the full 90-90 position is too difficult, start by just doing the stretch with the forward leg, and let your other leg rest comfortably, Cruz says. Or use a yoga block to ease the pressure on your rear leg, and practice until you’re at the point where you no longer need any extra assistance.
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When it comes to building strong, sculpted glutes, most of us focus on big moves like squats and deadlifts. But if you want to truly level up your lower-body strength (and get that lifted, rounded shape), it’s time to give your upper glutes some serious attention.
exercise physiologist and part-time teaching faculty at the University of Georgia
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“This area is often ignored,” says Holly Roser, CPT, a certified personal trainer and owner of Holly Roser Fitness. And that really is a shame. The upper glutes—specifically, the gluteus medius and gluteus minimus—are the secret weapons behind hip stability, posture, and lower-back support.
Strengthening them doesn’t just help with aesthetics; it also boosts athletic performance, prevents injury, and improves overall mobility. Whether you’re an avid lifter, a runner, or just looking to move pain-free, targeting this area can make all the difference. (NOt to mention that ignoring it could lead to a glute imbalance.)
So how do you engage these often-overlooked muscles? It’s all about strategic activation and mind-muscle connection. We asked top trainers for the most effective upper-glute exercises that actually work, from banded hip abductions to single-leg deadlifts. Ready to fire up those glutes and feel the difference?
Keep reading for a science-backed upper butt workout that will leave you stronger, more balanced, and yes—perkier.
First things first: A refresher on upper glute anatomy
When exploring any glute-focused exercises and charting out glute goals, it helps to understand our glute anatomy.
Your glutes are comprised of the gluteus maximus, the gluteus medius, the gluteus minimus, and the piriformis, according to ACE certified health coach and personal trainer Araceli De Leon, MS.
Where your gluteus maximus is the largest and most superficial of the glute muscles (meaning that it’s the outermost layer), your gluteus minimus is the deepest glute muscle, located underneath the gluteus maximus and gluteus medius, De Leon says.
Meanwhile, the gluteus medius is what we know to be the upper glutes.
“The gluteus medius is responsible for abduction or lateral raise and rotation of the hip joint,” De Leon says. “However, the gluteus maximus is so large relative to the others that it is also part of the upper glutes.”
From an appearance perspective, certified personal trainer Amy Schemper, CPT adds that the gluteus medius is “responsible for the ‘glute shelf’ look” that many desire.
What are the benefits of upper glute exercises?
When you do upper glute exercises, whether they’re standing or seated, Roser says you’ll experience numerous benefits—not just in the way you feel, but also when it comes to your athletic abilities.
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“You’ll reduce lower back pain, knee pain, and the risk of ankle sprains, as this important muscle is a strong stabilizer,” she says. “You’ll also notice you’ll have a faster running speed and be able to increase the resistance used in your workouts.”
The reason? Stronger upper glutes lead to more overall bodily stability.
“Besides keeping our hips level and stable, our upper glutes have a very important job in our overall biomechanics, stability, and balance,” says Nashville-based certified personal trainer Bianca Vesco, CPT. “When we walk and or run, our upper glutes aid in stabilizing our pelvis. They also play a critical role in maintaining an efficient and safe lower body.”
There’s also another benefit: You’ll notice a more lifted and pronounced booty, Roser says. So if you’ve ever wondered why your bum is flat at the top, it’s because you need to incorporate upper glute exercises into your routine.
The ideal reps and sets to build your upper glutes
Before diving in, take a moment to consider your upper glute goals. Do you want to strengthen, stabilize, or maintain or build a shelf? You’ll want to tailor your routine to fit your fitness dreams, according to Vesco.
“Are you trying to build muscle mass and strength by lifting heavy weights?” she asks. “Are you correcting an imbalance or rehabbing an injury with a resistance band?” In either scenario, you can expect upper glute benefits. The way you go about them just differs.
Here’s what we mean: The number of reps and sets you perform is dependent on your glute goals, as is the amount of time you take to rest between each.
“If you are aiming for muscle hypertrophy and added mass, aim for heavier weights for lower rep ranges—four to eight repetitions—for three to five sets during your larger compound movements such as squats, lunges, deadlifts, and hip thrusts,” Schemper says. “If muscular endurance is your goal, find a weight you can maintain for 12 to 20 repetitions for three to four sets for larger movements and an elastic mini band around knees or ankles for 15 to 20 repetitions on smaller movements.”
Meanwhile, if you’re exploring upper glute exercises to correct a muscle imbalance or rehab an injury, Schemper says to start slowly with low weights, resistance, and reps, and gradually increase as you feel stronger.
No matter which approach you take, you want to feel challenged.
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“At the end of the day, you want to be progressively overloading the glute muscles to see change,” Schemper says. “If something feels too easy, it’s probably time to increase your weights, resistance, reps, or sets—or all of the above. If you’re fatiguing quickly or not able to finish sets or reps, it’s time to take it down a bit.”
“Besides keeping our hips level and stable, our upper glutes have a very important job in our overall biomechanics, stability, and balance. When we walk and or run, our upper glutes aid in stabilizing our pelvis. They also play a critical role in maintaining an efficient and safe lower body.” —Bianca Vesco, CPT
The best upper glute exercises to add to your routine
So, how do you work the top of your glutes? According to Schemper, the key to building upper glutes is to focus on hip abduction (moving away from the center of the body).
“However, remember no muscle works in isolation, so while smaller isolated movements help target the upper glutes, it’s important to work the lower body with larger compound moves like squats, deadlifts, and lunges,” she reminds us.
Although you can work your glutes by walking, running, and other everyday functional movements, there are some exercises that can really boost booty gains. Here are nine upper glute exercises that are sure to make your buns burn.
1. Clam shell
1.
Lie on your left side with your knees bent at 90 degrees, stacked on top of each other.
2.
Lean your head on your left arm to support your neck and place your right hand in front of you for support.
3.
Keep your feet together and lift your top knee as high as possible without rotating your pelvis.
4.
Hold for a moment, then lower your knee back to the starting position.
5.
4. Do 2 sets of 25 reps, then switch sides.
2. Curtsy lunge
1.
Stand with your feet hip-width apart and your arms clasped in front of your chest.
2.
Step back with your right leg, crossing it behind your left leg in a curtsy position.
3.
Bend both knees until your front leg is parallel to the floor (or as close to parallel as you can comfortably go).
4.
Keep your hips and shoulders straight ahead throughout the motion with your torso upright.
5.
Push through your left leg to return to standing.
6.
Repeat for 3 sets of 15 reps on each side.
3. Sumo squat
1.
Stand with your feet wider than your shoulders with your shoulders, back, and core engaged. Turn your toes out 45 degrees and clasp your hands in front of your chest.
2.
Bend your knees as you push your hips back to lower toward the floor. Let your knees track diagonally out toward the direction of your toes as you lower.
3.
Lower down until your thighs are parallel with the floor (or as far as you can comfortably go).
4.
Pause for a moment, then return back to standing.
5.
Do 3 sets of 12 to 15 reps.
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4. Lateral lunge
Stand with your feet at hip-width distance, toes facing forward. Clasp your hands in front of your chest.
Shift your weight to the right and step to your right with your right foot.
With a flat back, bend your right knee and shift your hips back, keeping your left leg straight.
Keep your toes pointed forward on both feet.
Press into your right heel to return to standing.
Do 12 to 15 reps, then repeat on the right side—or go back and forth between sides.
5. Banded lateral walk
1.
Place a mini band or looped resistance band around your thighs at a tension that’s comfortably challenging.
2.
Stand with your feet hip-width apart and your hands clasped in front of your chest.
3.
Bend your knees as you push your hips back to lower toward the floor into a squat position as if you were sitting in a chair.
4.
Step your right foot to the side in line with your other foot. Step together and repeat.
5.
Do 3 sets of 15 reps in each direction.
6. Dumbbell front squat
1.
Stand with your feet hip-width apart (or a little wider) with your shoulders, back, and core engaged. Hold a dumbbell in each hand (palms facing in toward your body) with your arms at your sides.
2.
Bend your elbows to lift the dumbbells up high on your shoulders in a racked position with your elbows slightly in front of your shoulders.
3.
Bend your knees as you push your hips back to lower toward the floor into a squat position as if you were sitting in a chair.
4.
Lower down until your thighs are parallel with the floor (or as far as you can comfortably go).
5.
Pause for a moment, then return back to standing.
6.
Do 3 sets of 12 to 15 reps.
7. Sumo deadlift
1.
Stand with your feet wider than your shoulders with your shoulders, back, and core engaged. Turn your toes out 45 degrees.
2.
Place a dumbbell on the floor vertically between your legs.
3.
With a flat back and braced core, hinge at your hips and bend your knees to grasp the head of the dumbbell.
4.
Drive your feet into the ground and straighten your legs to slowly come up to standing, activating your glutes in the process. Keep your arms straight the entire time.
5.
Slowly lower yourself back down.
6.
Do 3 sets of 15 reps.
8. Single-leg Romanian deadlift
1.
Stand with your feet hip-width apart. Tuck your right elbow into your right side as if you were running. Extend your left arm by your side.
2.
Drive your left knee up to hip height so your left thigh is parallel to the floor. You should be balancing on your right leg.
3.
Engage your core and simultaneously lean forward, extending your left leg behind you. Press your right foot into the floor while doing so, and keep your right leg slightly bent.
4.
At the same time, lower your right arm down by your side and tuck your left elbow into your left side as if you were running.
5.
Continue lowering until your torso is parallel to the floor or you feel a pull in your right hamstrings (whichever comes first).
6.
Press into your right foot, squeeze your glutes and reverse the movement to return back to the standing start position.
7.
Do 10-12 reps on one leg before switching sides.
9. Side hip abduction
1.
Lie on your left side with your legs extended and your feet stacked on top of each other.
2.
Lean your head on your left arm to support your neck and place your right hand in front of you for support.
3.
Keeping your legs straight and squeezing your glutes, lift your top leg to around shoulder height without rotating your hips.
4.
Pause, then slowly lower your top leg back down to starting position.
5.
Do 2 sets of 25 reps on each leg.
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TIP
If you’re having a hard time keeping your legs from coming forward, you can lean against a wall and have your top leg slide to correct any slanting of your body that might occur.
10. Banded standing hip abduction
1.
Stand with a resistance band around your ankles, feet hip-width apart, knees straight but not locked.
2.
Keeping your legs straight and squeezing your glutes, shift weight to one leg and lift the other leg out to the side without rotating your hips.
3.
Pause, then slowly lower back down to starting position.
4.
Do 12-15 reps per leg.
11. Fire hydrants
1.
Start on all fours with your hands and knees on the floor. Align your elbows and shoulders over your wrists and your hips over your knees
2.
Lift one knee out to the side, keeping it bent at 90 degrees.
3.
Avoid rotating your hips—keep the movement controlled.
4.
Lower back down and repeat.
5.
Do 2 sets of 20 reps on each leg.
12. Bulgarian split squat
1.
Stand a few feet in front of a bench, box or chair, facing away from it. Clasp your hands in front of your chest. (Increase the challenge by placing a barbell or dumbbell on your hips.)
2.
Reach your left foot back and place the top of your left foot flat on the surface. You may need to hop your right foot forward so you can do a proper lunge.
3.
Lean your torso forward slightly and bend your front knee to sink your hips toward the floor as low as you can comfortably go.
4.
Your front-leg shin should be vertical or close to it, while your back knee should point down toward the floor. If either leg is out of place, move your front foot forward or backward until you’ve found the ideal positioning.
5.
Push through your front foot to return to standing.
6.
Repeat for 10-12 reps, then switch sides and repeat.
13. Step-up
1.
You’ll need a bench or box to complete this exercise.
2.
Stand in front of your bench and place your left foot on the bench, so that your left knee is bent round 90 degrees.
3.
Keeping your torso upright, press your weight into your left foot and push through your quads and glutes to straighten your left leg and stand on top of the bench.
4.
Reverse the move, lowering your right foot to the floor with control.
5.
Do 10-15 reps, then switch sides and repeat.
14. Single-leg glutes bridge
1.
Lie on your back with your arms by your sides, knees bent and feet flat on the floor hip-width apart. Your feet should be close enough to your hips that if you reach one hand at a time toward each heel, you could just touch it with your fingers.
2.
Extend your right leg straight on the floor.
3.
Tuck your tailbone slightly. Squeeze your glutes and core, then press your left heel into the floor to drive your hips up toward the ceiling until you form a diagonal line from knees to hips to chest.
4.
Squeeze your glutes at the top of the exercise and pause for a moment. Then slowly return your hips to the floor.
5.
Do 10-12 then switch legs and repeat.
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15. Hip thrust
1.
Sit on the floor with your mid back against the edge of a bench, box, couch, or wide chair. Clasp your hands in front of your chest. (Increase the challenge by placing a barbell or dumbbell on your hips.)
2.
Place your feet on the floor about hip-width apart. Your feet can be slightly turned out, depending on what feels most comfortable for you.
3.
Squeeze your glutes and push through your heels to raise your hips up toward the ceiling. Keep your back flat and head pointed toward the wall in front of you.
4.
Lock your hips out at the top of the movement by fully extending your hips and squeezing your glutes. Your shins should be vertical, knees neutral or slightly externally rotated and legs forming 90-degree angles.
5.
Pause, then slowly lower your hips to the floor.
6.
Do 2 sets of 12-15 reps.
16. Single-leg hip thrust
1.
Sit on the floor with your mid back against the edge of a bench, box, couch, or wide chair. Clasp your hands in front of your chest.
2.
Lift your right leg off the ground, and push through the heel of your left foot while you push your hips up to the ceiling by squeezing your glutes.
3.
Pause, then slowly your hips back towards the floor.
4.
Do 2 sets of 25 reps per side.
What not to do: Habits that could weaken your glutes
If you regularly do many of these exercises but don’t seem to be noticing any change in the look or feel of your upper glutes, you may be engaging in other behaviors that’s voiding out your hard work.
“You may not be lifting heavy enough, eating enough for your energy expenditure, or you may need more variety in your glute workouts,” Schemper says. “The key to engaging your glute muscles for growth and strength is to make sure you’re actually utilizing the right muscles. In traditional movements like squats or lunges, our quadriceps muscles are our primary movers and tend to do most of the work. To turn on the glute muscles, be sure to get low into the movement and push through the heels as you contract.”
It’s important to also be mindful of your pelvis during all upper glute exercises, Schemper says.
“Many of us experience an anterior pelvic tilt (where our pelvis is tilted forward) which can affect our ability to activate our glute muscles during exercise,” she reveals. “Banded glute bridges and deep core exercises can help correct anterior pelvic tilt, as evidenced by this study1. With a stronger core and more neutral pelvic alignment, our glutes can better engage in lower-body movements.”
Frequently Asked Questions
How do I give my upper butt a natural curve?
Be consistent—and patient. “If you’re looking to build a stronger, more muscular butt, it’s going to take some time,” Vesco says. “You have to lift heavy with a plan, you have to eat more to fuel those lifts, you have to stay consistent in the gym, and you have to show yourself grace. Rome wasn’t built overnight and neither is a bigger booty!”
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How do I know if my upper glute workout is working?
Remember: Upper glute gains take time. You may feel like your hard work isn’t accounting for much, but Vesco reminds us that there are studies that suggest optimal glute growth can take between 18 months and two years to really witness.
“The work is never over and consistency always gives you the possibility to expedite that process,” she says. “However, training for life is a lifelong journey and taking care of your glutes and overall leg strength is a surefire way to make sure you’re still strong and able-bodied at 80 years old. Strong glutes, strong legs, strong life.”
Can you work out your glutes two days in a row?
TL;DR: It depends on your skill level and overall fitness.
“There are many aspects to consider when discussing exercise recovery, including training or exercise volume and frequency, adequate sleep, proper nutrition, training periodization, rest days, and more,” Rachelle Reed, PhD, an exercise physiologist, explains. “Recovery is an important part of a training program and aims to restore the body to homeostasis [a balanced state] and occurs during the time outside of an exercise training session.”
With that in mind, if you’re new to resistance training—and especially if you’re performing large muscle, multi-joint exercises like squats, lunges, deadlifts, and hip thrusts—a 24- to 48-hour rest period is ideal.
“Basically, monitor your perceived soreness levels,” Dr. Reed says. “DOMS—delayed onset muscle soreness—can start and last anywhere from 24 to 72 hours or more depending on a variety of factors. So, your best bet is to start slow and monitor how you feel. After a few sessions, you will understand how your body is reacting.”
Once you become more experienced with upper glute workouts, it’s totally fine to train back-to-back, according to Dr. Reed—though, she still recommends switching it up for the most noticeable gains.
“The most effective programs will mix different movement patterns, loading, and other techniques to progress efficiently and safely,” she says. “The main point to note while going for booty gain will be you are aiming for hypertrophy [increasing muscle size/volume] and adequate, but appropriate for your fitness level, loading will be highly important.”
How many times a week should I work out to grow a butt?
There’s no one set answer.
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“How often you should perform these exercises depends on how heavy you’re lifting for them,” Vesco says. “Heavy lifts for muscle growth and strength should only be done one to two times per week.”
Can you change the shape of your glutes through exercise?
Yes, but it will take time.
“Anyone can change the shape of their butt, but it depends on how drastic you want that change to be,” Vesco says. “We all have our own goals and standards but if your goal is to grow a bigger booty, you need to focus on the entire backside, not just the upper glutes. Building strength in the gluteus maximus, medius, and minimus will get you there much faster.”
Additionally, it’s important not to overwork your glutes in hopes of faster results.
“You definitely need to stimulate the muscles to help them grow, but training them too much can be counterproductive if you don’t give them time to rest, repair, and rebuild,” Vesco says.
What are the most useless exercises for building your glutes?
“Bicep curls!” Vesco jokes. “‘Building’ can mean a lot of things for a lot of people but if you want to actually increase the size of your backside, you have to lift heavy weights consistently.”
Why are my upper glutes not growing?
As hard as you may be working to grow your booty, you may simply be focusing on the wrong areas and glute exercises.
“If you aren’t seeing glute growth, you may be training mostly in the sagittal plane—think squats and lunges—train in the horizontal plane with banded side steps and side lunges, as well as the transverse plane with curtsy lunges, for better glute gains,” Schemper says.
It’s also possible to plateau while working out. In fact, it’s common. Your body can adapt to movements, weights, and workouts, according to De Leon. So if you’re doing all of these exercises but aren’t reaping any new rewards, she says it’s time to mix it up with more weight, reps, or new exercises altogether.
“Another example, if you’re using bands, try using cable machines; or if you’re using machines, try free weights such as barbells, dumbbells or kettlebells,” she says.
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