Have you ever seen someone at the gym with that perfectly sculpted shelf on their upper glutes and wondered, “How on earth did they achieve that?” 😳
Well, I know I have, and it sent me on a quest to figure out the secret behind it.
Turns out, it’s all about targeting specific glute muscles with the right exercises (and machines) sprinkled with a touch of determination.
So, buckle up, because I’m about to share with you everything I’ve learned about how to get a shelf on the upper glutes, and trust me, it’s going to be a game changer for your booty.
What are the upper glutes?
You might be wondering, “What exactly are the upper glutes?”
They’re the upper part of the gluteus medius and gluteus maximus muscles (aka your butt), responsible for giving your booty that lifted and shapely appearance. 🍑
How to get a shelf on the upper glutes?
The key to building a shelf on your upper glutes is to focus on targeted exercises that work the gluteus medius and maximus muscles, along with consistent training, proper nutrition, and a dash of patience.
You will learn more about the best bodyweight exercises for your booty later.
Bootylicious Exercises
The quickest way to grow your upper glutes is with exercises that specifically target these muscles.
Lucky for you, I have done a lot of research and summarized the most rewarding exercises below.
You may thank me later 😊
#1 Deep Squats: The Lower You Go, the Higher You’ll Rise
Deep squats are a fantastic exercise to target your upper glutes.
They help to engage the gluteus medius and maximus muscles, allowing you to feel the burn where it counts. 🔥
And who doesn’t love a good squat, right? Follow these simple steps:
#2 Hip Thrust: Rocket Your Glutes to the Stars
Ah, the hip thrust, an upper glute shelf’s BFF
Hip thrusts are all about isolating the glutes and maximizing activation for those booty gains. To perform a hip thrust:
#3 Lateral Leg Raises: Reach New Heights with This Side Show
Lateral leg raises are not only an excellent way to work your upper glutes but also your gluteus medius muscle.
They help improve muscle definition and hip stability. Here’s how to do them:
#4 Bulgarian Split Squat: Time to Divide and Conquer
The Bulgarian split squats are fantastic upper glute exercises.
It not only gives your booty that round and thick shape, but it also helps improve balance and lower body strength. 💪🏼 To perform this exercise:
#5 Barbell Glute Bridges: Lifting Your Assets, One Rep at a Time
A must for glute activation and building that upper glute shelf is the Barbell glute bridges
They help isolate the glutes and engage both the gluteus medius and maximus muscles. To perform a barbell glute bridge:
#6 Banded Fire Hydrants: Unleash Your Inner Canine
Banded fire 🔥 hydrants are a personal favorite of mine because they’re excellent for targeting the upper glutes and gluteus medius muscles. (There is a reason they have the word “fire” in them)
Plus, they’re just plain fun to do, and who doesn’t enjoy feeling like a dog 🐶 marking its territory? Here’s how you can perform this cheeky exercise:
#7 Walking Lunge: Strutting Your Way to a Stronger Booty
Walking lunges not only help to develop your upper glutes, but they also work wonders for your quads and hamstrings.
As a bonus, they help improve your balance and coordination. You’ll feel like a total boss strutting around with these lunges: 😎
#8 Step Up: It’s Your Time to Shine
One of my personal favorites and most effective butt exercises to incorporate in my upper glute workouts are the step-ups. 🪜
Step-ups are a fantastic upper glute exercise that also works the entire lower body. Here’s how:
#9 Reverse Hyper: Back It Up, Buttercup
The reverse hyper is a powerful exercise to target the upper glutes and promotes lower back health. Trust me, your glutes will thank you for including this one in your routine:
#10 Back Extension: All Aboard the Glute Express
Back extensions are great for targeting 🎯 the upper glutes, as well as strengthening the lower back muscles. Remember, a strong back is essential for booty gains:
#11 Kettlebell Swings: Swing Your Way to a Firm Fanny
Kettlebell swings are an explosive exercise that can help your upper glutes grow and improve your overall power.
It’s time to swing that kettlebell like you mean it:
#12 Sumo Squats: Embrace Your Inner Wrestler
Sumo squats 🤼♀️ are a fantastic variation of the traditional squat that really targets your upper glutes and inner thighs.
Channel your inner sumo wrestler with these steps:
#13 Clam Shells: Unveiling a Pearlescent Glute Shelf
Clamshells are great for working the gluteus medius and upper glutes. Plus, they make you feel like a graceful mermaid, and who doesn’t want that?
#14 Single Leg Hip Thrust: One-Legged Booty Magic
Single-leg hip thrusts are an excellent way to target the upper glute muscles while also challenging your stability.
#15 Cable Standing Hip Abductions: Glute Gains on a Leash
If you want to have a thicker upper butt I highly recommend the cable standing hip abductions. They are the cherry on top of your upper glute workout.
They’re great for isolating the gluteus medius muscle and adding some extra thickness to your upper glute shelf:
Want to do this exercise but not in the mood to go to the gym? Why not build your own gym with a cable machine?
Bonus: The Ultimate Upper Glute Workout Extravaganza
Now that we’ve covered the best exercises to develop an upper glute shelf, let’s put them together into workout plans that you can easily follow.
Remember, variety is key, so feel free to mix and match these workouts to keep things fresh and interesting!
Beginner
| Exercise | Sets | Reps | Rest Time | Bodyweight / load |
|---|---|---|---|---|
| Bodyweight Squats | 3 | 15x | 60 sec | Bodyweight |
| Glute Bridges | 3 | 12x | 60 sec | Bodyweight |
| Clam Shells | 3 | 12x | 60 sec | Bodyweight |
| Step Ups | 3 | 15x | 60 sec | Bodyweight |
Intermediate
| Exercise | Sets | Reps | Rest Time | Bodyweight / load |
|---|---|---|---|---|
| Deep Squats | 3 | 8x | 90 sec | Load |
| Hip Thrusts | 3 | 8x | 90 sec | Load |
| Banded Fire Hydrants | 3 | 12x | 60 sec | Bodyweight |
| Reverse Hypers | 3 | 15x | 60 sec | Bodyweight |
Advanced
| Exercise | Sets | Reps | Rest Time | Bodyweight / load |
|---|---|---|---|---|
| Barbell Hip Thrusts | 4 | 6x | 120 sec | Load |
| Bulgarian Split Squats | 4 | 6x | 120 sec | Heavy Load |
| Single Leg Hip Thrusts | 3 | 8x | 90 sec | Bodyweight |
| Cable Standing Hip Abductions | 3 | 15x | 60 sec | Moderate Load |
Bonus: Nutritional Nuggets for a Glorious Glute Shelf
When it comes to muscle growth in your upper glutes, your nutrition is just as important as the upper glute exercises themselves.
To promote muscle growth and recovery, you’ll want to focus on consuming high-quality protein sources, complex carbohydrates, healthy fats, and plenty of fruits and vegetables. 🍓
Nutrition plan
| Meal | Protein | Carbohydrates & Fat | Fruits & Vegetables | |
|---|---|---|---|---|
| Breakfast | Scrambled Eggs | Whole Grain Toast | Avocados | Mixed Berries |
| Lunch | Grilled Chicken | Brown Rice | Olive oil | Steamed Vegetables |
| Snack | Greek Yogurt | Oats | Nuts | Apple Slices |
| Dinner | Salmon | Quinoa | Coconut oil | Roasted vegetables |
| Post-workout Snack | Whey Protein Shake | Banana | Almond | Peanut Butter |
By combining the right exercises with proper nutrition, you’ll be well on your way to building that fabulous upper butt. 🍑
The Final Booty-full Word
Getting that round shelf on your upper glutes doesn’t have to be a mystery anymore.
I’ve shared some of my favorite upper glute exercises and tips for workout routines and nutrition to help you how to get a shelf on the upper glutes that others will envy.
And let me tell you, it’s been quite the adventure trying out all these exercises and perfecting my client’s (and my own ) upper glute shelf!
So, go on and show those glute muscles some love, and don’t be surprised if you catch a few envious glances at the gym. 👀
