Body Composition

Upper Glute Exercises to Sculpt Your Dream Booty

Sandra Wu
February 16, 2024

Check out these 5 tried and true exercises that work the upper glutes. To track your progress, you can measure body composition changes with the Spren app.

Check out these 5 tried and true exercises that work the upper glutes. To track your progress, you can measure body composition changes with the Spren app.

Why Focus on the Upper Glutes?

The gluteal region consists of three main muscles: the gluteus maximus, medius, and minimus. The upper glutes, primarily the gluteus medius and the upper portion of the gluteus maximus, play a crucial role in shaping the buttocks, improving posture, boosting athletic performance, and preventing lower back and hip injuries. Strengthening this area not only enhances the aesthetics of your booty but also contributes to your overall functional fitness.

To measure your muscle growth in real time, consider getting the Spren app. It uses your smartphone camera to detect your muscle mass and body fat.

Best Upper Glute Exercises

Hip Thrusts

Place your upper back on a bench and your feet flat on the ground, hip-width apart. Place a weight across your pelvis for added resistance. Lower your hips towards the ground, then thrust upwards, focusing on squeezing your glutes at the top. This exercise targets the gluteus maximus, with particular emphasis on the upper portion.

Glute Bridges

Similar to hip thrusts but performed on the ground. This move isolates the glutes without overloading the lower back. Elevate your feet on a platform to shift the focus more towards the upper glutes.


Using a bench or a sturdy platform, step up with one foot, pressing through your heel to lift your body upwards. This exercise engages the upper and lower portions of the gluteus maximus.

Quadruped Hip Extensions

On all fours, extend one leg back and up, keeping your knee bent to 90 degrees. This targets the upper glutes by forcing them to lift the weight of your leg against gravity.

Lateral Band Walks

Place a resistance band around your legs just above your knees. Walk sideways in a half-squat position. This exercise targets the gluteus medius, crucial for that upper glute definition.

Aim for 2-3 times a week

For optimal results, incorporate these exercises into your routine 2-3 times a week. Balance is key, so ensure you're also working the other parts of your glutes and lower body. Pay attention to rest and recovery; muscles need time to repair and grow stronger.

Nutrition Tips for Muscle Growth

Your diet plays a significant role in muscle development. Focus on consuming enough protein to support muscle repair, healthy fats for energy, and carbohydrates for fueling your workouts. Hydration and micronutrients also contribute to muscle health and recovery.

Download the Spren App

Targeting your upper glutes is essential for sculpting the booty of your dreams. Remember, consistency in exercise, nutrition, and tracking your muscle gain progress with the Spren app will bring you closer to achieving your fitness goals. Download the Spren app today and start your journey to a stronger, more sculpted booty.

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Sandra Wu

Monitor your Body Composition
The Spren app is the easiest, most accurate way to track your body composition.
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