12 Easy Upper Glute Exercises: Get A Strong, Firm Butt!

Hey Fitfam! 🍑Ready to take your booty game to new heights? Picture yourself strutting with confidence, your upper glutes stealing the spotlight. We’re talking about sculpting those curves and turning heads when you walk away. Get ready to unleash the power of those glutes, because strong is the new sexy, and we’re here to embrace every bit of it! Grab your workout gear and let’s give these upper glute exercises a try.

Trust me, your future self will thank you for the glorious buns in the making!

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12 Easy Upper Glute Exercises

Try these exercises to help shape and tone your upper glutes, but first you may be wondering….

How can I build my upper glutes at home?

12 Easy Upper Glute Exercises: Get A Strong, Firm Butt!

These moves aren’t just your average workout routine; they’re your ticket to a stronger, more defined backside.

There are plenty of simple exercises you can do from home to help tone and strengthen these important muscles.

Some of the most popular glute-building exercises include squats, lunges, leg lifts, bridges, and fire hydrants.

These moves work all of the major muscles in your glutes, helping to develop a stronger, more defined booty.

But why should you care about building your glutes?

12 Easy Upper Glute Exercises: Get A Strong, Firm Butt!

Well, aside from giving you a killer butt that draws admiring glances wherever you go, having strong glutes can also have other benefits.

Glute strength is closely linked to lower back health and overall mobility, helping to keep your body free from pain and injury.

Plus, strong glutes help to improve balance and stability. If you’re looking to boost both your confidence and health at the same time, building your glutes is a great place to start!

So take some time today to try out some of those iconic upper glute exercises and start strengthening those sexy muscles for yourself. You won’t regret it!

Glute muscle anatomy

12 Easy Upper Glute Exercises: Get A Strong, Firm Butt!

Before we jump into the best upper glute workouts, let’s take a quick look at the anatomy of the glutes. This will help you understand which muscles you’re working when you do certain exercises.

Three main muscles make up the glutes: the gluteus maximus, medius, and minimus. The gluteus maximus is the largest of the three muscles and it’s responsible for extending the hip.

The gluteus medius and minimus are both located on the side of the hip and they help to abduct (or move away from the midline) and rotate the leg.

This gluteus muscle group allows you to stand upright and enable common movements such as climbing stairs or running.

When you do exercises that target your glutes, all three of these muscles are worked to some degree.

However, certain exercises will amp up the intensity of one muscle over the others. For example, exercises that involve hip extension (such as squats and lunges) will target the gluteus maximus more than the other two muscles.

Exercises that involve hip abduction (such as side-lying leg lifts) will target the gluteus medius and minimus more than the other muscle.

Can you build glute muscle without weights?

Absolutely! You can totally build those glute muscles without weights. Guess what? Some of the best exercises for toning and shaping your glutes don’t even require any equipment at all!

Get ready to feel the burn with bodyweight squats, lunges, bridges, donkey kicks, and fire hydrants. These moves are incredible for giving your glutes an awesome workout, even without the use of weights.

But hey, if you’re up for a challenge and want to take it to the next level, you can always up the resistance by grabbing a dumbbell or kettlebell in each hand or strapping on some ankle weights while you conquer these exercises.

Let’s get those glutes firing and make those gains!

Warm-Up before doing these upper glute exercises

Before you kick off your glute workout, it’s crucial to fire up those muscles! Get ready to crush it with a dynamic warm-up routine.

You can start by marching in place, busting out some jumping jacks, or going for a light jog.

This warm-up is the secret to preventing injuries and maximizing your gains!

Let’s make every rep count!

1. Squats

12 Easy Upper Glute Exercises: Get A Strong, Firm Butt!

Squats are one of the best glute exercises for toning and strengthening your glutes.

To do a squat, stand with your feet shoulder-width apart, toes slightly pointing outwards and your arms at your side.

Bent your knees and slowly squat down toward the ground. (Like your going to sit in a chair.)

Remember to keep those knees behind your toes, and once your thighs are parallel to the ground, power back up to the starting position!

Do 3 sets, 10-12 reps.

To increase the intensity of this move add some dumbbells.

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2. Lunges

12 Easy Upper Glute Exercises: Get A Strong, Firm Butt!

You’ll use your muscles in the lower body, most prominently the quads, glutes, and hamstrings work both by shortening (concentrically) and lengthening (eccentrically) during a lunge.

To do a lunge with proper form:

Stand with your feet hip-width apart.

Take a big step forward with your right leg and bent your knees to lower body down until both of your knees are bent at 90-degree angles.

Your back left heel will rise off of the ground.

Be sure to keep your core engaged, and your back straight. Keep your hips square to your body and your front knee behind your toes.

Press back up to the starting position and repeat 10-12 times.

Then switch sides to step your left foot forward.

Complete 3 sets of 10-12reps.

3. Do Some Glute Bridges

12 Easy Upper Glute Exercises: Get A Strong, Firm Butt!

Glute bridges are a great way to target the muscles in your butt.

To do a glute bridge, lie on your back with your feet flat on the ground and your knees bent.

Raise your hips off the ground until they make a straight line with your knees and shoulders.

Engage your glute muscles by squeezing them at the top of the movement.

Lower back down to the starting position (but don’t let your hips touch the ground), keep them raised an inch or two above the ground and repeat.

Do 3 sets of 12-15 reps.

4. Clamshells

12 Easy Upper Glute Exercises: Get A Strong, Firm Butt!

Clamshells offer an excellent workout for your gluteus medius, making them a perfect choice to strengthen and tone both the hips and thighs while also enhancing pelvic muscle stability.

To do clamshells, lie on your side with your legs stacked and knees bent at 90-degree angles.

Keeping your feet together, raise your upper leg as high as you can without moving your lower leg, then lower it back down to the starting position.

Repeat for 10-15 reps before alternating sides.

To increase the difficulty use resistance bands around your thighs to make this exercise more challenging.

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5. The Fire Hydrant 

12 Easy Upper Glute Exercises: Get A Strong, Firm Butt!

Start in the tabletop position which is on all fours.

Place your hands beneath your shoulders and knees beneath your hips. Place your feet hip-width apart.

Brace your core, and lift your left knee out to the side, keeping your foot flexed. Raise your leg as high as you can without moving your hips or lower back.

Pause for two seconds at the top of the movement, while you squeeze your glutes.

Then slowly lower your leg back to the starting position.

Repeat for 10 to 12 reps, then switch legs.

6. The Glute Kickback 

12 Easy Upper Glute Exercises: Get A Strong, Firm Butt!

Start on all fours with hands beneath your shoulders and knees beneath your hips, feet hip-width apart.

Keeping your back flat slowly raise your left leg behind you so that it’s in line with your torso, parallel to the floor.

Remember, no kicking or using momentum here! Instead, focus on engaging your glute muscle to powerfully lift that leg.

Squeeze your glutes at the top of the movement, and then slowly lower your leg back to the starting position.

Repeat for 10 to 12 reps before switching sides.

7. Reverse leg lift

12 Easy Upper Glute Exercises: Get A Strong, Firm Butt!

The key to this exercise is properly isolating your glute during the movement, so it can push your legs up toward the ceiling.

Position yourself face-down on the ground, resting your head with your arms that are bent in front of you.

Using your glute, raise your legs off of the ground, taking them as high as you can while keeping your hips square to the ground.

Flex your ankle throughout the movement.

Return to start. You can also do this move lifting only one leg at a time.

Complete 12 reps on this leg, then switch. Complete 3 sets.

8. Side-Lying Leg Raise 

12 Easy Upper Glute Exercises: Get A Strong, Firm Butt!

This exercise will strengthen your hips, outer thighs, and butt.

Lie on your right side with your body in a straight line with your legs extended and feet stacked.

Prop yourself up on your right forearm.

Keep your core engaged, exhale and raise your left leg straight up as high as you can without moving your hips or torso.

Pause for two seconds at the top of the movement, and then slowly lower your left leg back down.

Repeat for 10 to 12 reps before switching to your right leg. Complete 3 sets.

9. One-legged glute bridge

12 Easy Upper Glute Exercises: Get A Strong, Firm Butt!

Lie flat on your back with one feet flat on the ground and shoulder-width apart, legs bent to 90 degrees. With your core braced, and arms at your sides, lift one leg.

Press your heel into the ground as you activate your glutes and lift your hips off the ground. So that your hips, knees and shoulders form a straight line.

Hold for two seconds at the top of the move, and then slowly lower back to the starting position.

Repeat for 10 to 12 reps for each leg. Complete 3 sets.

10. Reverse lunges

12 Easy Upper Glute Exercises: Get A Strong, Firm Butt!

Reverse lunges are a great way to work your glutes, hamstrings and core.

To do a reverse lunge, stand with your feet hip-width apart. Take a big step your right foot backward.

Lower your body until your left thigh is parallel to the ground and your right knee is bent at 90 degrees.

Push off your right leg to return to a standing position.

Repeat for 10-12 reps before switching sides. Complete 3 sets.

11. Side Lunge

12 Easy Upper Glute Exercises: Get A Strong, Firm Butt!

Side lunges (also known as a lateral lunge) are a great way to work your butt muscles, hips, and inner thighs.

To do side lunges, start standing with your feet hip-width apart.

Take a wide step to the right and land lightly on the ball of your right foot.

Bend your right knee and drop your hips back into a squat, stretching your left leg out while keeping both feet flat on the ground.

Push off of your right heel to return to the starting position.

Complete one set of side lunges on your right leg, then switch to your left leg.

Complete 3 sets of 12 reps.

12. Jump squat

12 Easy Upper Glute Exercises: Get A Strong, Firm Butt!

Jump squats are a great and effective way to work your glutes.

To do jump squats, start standing with your feet shoulder-width apart.

Bend your knees and lower into a squat position.

Your hands will be at your sides behind you.

Explode up from the bottom of the squat, and jump straight up as high as you can.

Land lightly on the balls of your feet and immediately squat down to complete one rep.

Complete 3 sets of 10-15 reps.

Get the most out of these upper glute exercises

When you’re performing any of these butt exercises, make sure to keep that core tight and rock that perfect form. The key is to activate those glutes from start to finish—let’s get those muscles working!

Also, keep in mind when the burn kicks in and you’re feeling the fatigue, take a breather! It’s all about quality over quantity, so don’t compromise that flawless form.

Oh, and let’s not forget the importance of breathing—inhale as you lower that leg, and exhale like a boss when lifting it back up.

Keep these glute-sculpting tips in mind and you’ll be well on your way to a stronger, firmer butt.

1. Make sure your form is on point

When tackling these upper glute exercises, pay a bit of attention to your form—it makes all the difference.

Keep that back straight, engage the core, and maintain good posture throughout the whole movement. Simple tweaks, big rewards!

2. Incorporate some cardio

Add some cardio to the mix for even better results. Think about a light jog, or maybe some cycling—it’s the extra kick your routine might just need.

Keep it fun, keep it moving!

3. Eat a healthy diet

This is the most important point!

Eating a healthy diet rich in protein, complex carbs, and healthy fats will help you build muscle and lose fat, revealing a strong and toned butt.

4. Stay consistent

The key to seeing results from any workout routine is consistency. Make sure you stick to your routine and don’t skip workouts if you want to see the best results.

I’m a big fan of having a workout journal to keep me on track as well as focused on my fitness goals.

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With the Clever Fox Fitness Journal, you can easily plan out your workouts and assess the success of each session. This resourceful tool allows for an efficient way to monitor fitness progress!

Final thoughts

Spice up your workout with these 12 upper glute exercises, and voila, you’ve got the toolkit for firmer, stronger glutes—all in the comfort of your home.

And here’s the bonus: it’s not only just about the booty gains; you’re also cruising toward better overall health and fitness.

Keep that energy up and happy training!

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