If you’re working hard to sculpt strong, defined glutes but feel like something’s missing, chances are, you’re overlooking your upper glutes. While most people zero in on squats and hip thrusts that hit the lower glutes or gluteus maximus, the upper glute — also known as the gluteus medius — is crucial for balance, shape, posture, and symmetry.
Targeting the upper glutes does more than enhance aesthetics. It supports hip stability, prevents injuries, and improves athletic performance. When this part of the glutes is weak or underdeveloped, it can lead to lower back pain, knee issues, and muscle imbalance.
This guide delivers the most effective, science-backed upper glute workout routine to help you lift, tone, and strengthen the top portion of your backside. Whether you’re training at the gym or from home, these exercises are your go-to for glute gains that show and perform.
Why You Should Prioritize Upper Glute Training
The upper glutes play a massive role in your lower body mechanics. They’re responsible for hip abduction, pelvic stabilization, and external rotation — all movements you use every day, whether walking, running, climbing stairs, or training legs.
When your upper glutes are strong:
- You maintain better hip and knee alignment
- Your core remains more stable during movement
- You reduce strain on your lower back
- You add shape and roundness to your upper glute shelf
This makes upper glute isolation not just smart, but necessary for full glute development.
How to Activate the Upper Glutes Before Training
You can’t grow what you can’t activate. That’s why glute activation is essential before any upper glute workout. Warming up this specific area ensures that the right muscles fire, especially if you tend to rely on quads or hamstrings.
Try this mini warm-up before diving into your workout:
- Banded lateral walks – 2 sets of 15 steps each direction
- Standing hip abductions – 2 sets of 12–15 reps per leg
- Clamshells with mini-band – 2 sets of 15 reps
This sequence targets your gluteus medius and fires up those sleepy muscles.
The Most Effective Upper Glute Workout Routine
Below is a highly effective routine that hits the upper glutes hard. Perform this workout 2–3 times per week, allowing 48 hours between sessions for recovery.
- Banded Lateral Walks
An essential glute activation and strength builder that isolates the gluteus medius.
- How to: Place a resistance band just above your knees. Stand with a slight bend in your knees and take small steps sideways while keeping constant tension in the band.
- Sets/Reps: 3 sets of 20 total steps
- Single-Leg Glute Bridge with Band
This move hits the glutes unilaterally and challenges pelvic control and upper glute engagement.
- How to: Lie on your back with one foot flat and the other leg extended. Place a resistance band above the knees. Drive through your heel and raise your hips while pushing the working knee outward against the band.
- Sets/Reps: 3 sets of 10–12 per side
- Side-Lying Hip Abduction
This classic isolation move is one of the best for gluteus medius development.
- How to: Lie on your side, legs stacked, and raise the top leg upward while keeping it straight. Hold briefly at the top and lower with control.
- Sets/Reps: 3 sets of 15 reps per side
- Cable Glute Kickback (High Angle)
Unlike standard kickbacks, using a high angle allows more upper glute activation.
- How to: Set the cable to a low position, strap in at the ankle, and kick backward at a slight diagonal. Focus on squeezing at the top.
- Sets/Reps: 3 sets of 12–15 reps per leg
- Step-Ups with Knee Drive
This functional movement boosts glute strength, core control, and stability.
- How to: Step onto a box or bench, drive through your heel, and lift the opposite knee toward your chest as you balance.
- Sets/Reps: 3 sets of 10 reps per leg
- Standing Cable Hip Abduction
One of the most targeted upper glute exercises uses external resistance.
- How to: Attach the cable to your ankle and move your leg out to the side, keeping the torso upright. Focus on controlled movement.
- Sets/Reps: 3 sets of 15 reps per leg
Tips to Maximize Your Upper Glute Workout
- Focus on slow and controlled reps. Speed sacrifices tension, and tension builds muscle.
- Keep constant tension in your resistance bands during all lateral and abduction moves.
- Mind-to-muscle connection is key — feel the glutes contract with every rep.
- Prioritize unilateral (single-leg) movements to correct imbalances.
- Don’t overdo volume — quality over quantity drives results in isolation work.
At TSG Fitness, we coach clients through form-perfect upper glute training, ensuring every set hits the target muscles without compensation.
Pair Your Glute Training with Recovery and Mobility
Working hard is only half the equation. The recovery side matters just as much for glute development.
- Use foam rolling on your glutes, hips, and IT band after workouts
- Incorporate hip mobility drills and stretches like pigeon pose or 90/90 stretches
- Refuel with a protein-rich meal to aid muscle repair
- Get enough sleep to allow muscles to grow and reset
TSG’s physiotherapy services and nutrition coaching ensure your training, recovery, and diet are aligned for maximum results.
FAQs About Upper Glute Workouts
- How often should I train the upper glutes?
For best results, aim for 2–3 times per week, giving at least one rest day between sessions. - How long until I see results from upper glute training?
Visible improvements typically start showing in 4–6 weeks, depending on consistency and nutrition. - What if I only feel my quads or hamstrings working?
It’s likely a lack of glute activation. Always begin with a glute-specific warm-up and focus on form. - Can men benefit from upper glute training?
Absolutely. Strong glutes improve posture, athletic performance, and injury prevention for everyone. - Do I need gym equipment to train the upper glutes?
No. While cables and machines help, resistance bands and bodyweight exercises can effectively build upper glute strength at home.
Final Takeaway
Your glutes are more than just a muscle group — they’re the foundation of strength, movement, and symmetry. Prioritizing your upper glute workout not only shapes your physique but also enhances hip function, posture, and performance across the board.
At TSG Fitness, our coaching approach ensures every glute session is focused, effective, and personalized to your goals.
💬 Ready to elevate your glute training? Chat with TSG Fitness on WhatsApp now and let’s build your glutes from the top down.