Upper Glute Exercises – Build the Upper Shelf of Your Butt

Last Updated on May 28, 2026

Today I’m sharing the best upper glute exercises you can use in a complete upper glute workout to build the upper part of your butt.

I love upper glute exercises because they really help make your butt look rounder, fuller, lifted, and more peachy. And yes, I said peachy because we’re all adults here and sometimes that’s just the most accurate word.

This area is also a common concern for a lot of my clients. Many women tell me they feel like the lower part of their glutes develops more easily, but the upper part of the butt still looks flat, soft, or like it’s not quite getting the memo. That’s exactly why I wanted to share this workout and these exercises with you.

I actually completed this upper glute workout two days ago and I still feel the burn. So I highly recommend it if you want to build your upper glutes, wake up those harder-to-target muscles, and give your booty a stronger, rounder shape.

 

 

Please note: These exercises are being demonstrated without a yoga mat while I’m standing, but I do recommend using a yoga mat for the exercises that are done on the floor or on all fours. It helps protect your knees, makes the workout more comfortable, and lets you focus on your glutes instead of wondering why your kneecaps are filing a complaint.

 

Upper Glute Workout Instructions

 

• This upper glute workout has eight different exercises in it.
• Do 15 reps of each exercise on both legs, then work through all eight exercises to complete one set. Do two full sets of all eight exercises to complete the workout.
• For a more advanced upper glute workout, you can do three full sets.
• Try to take little to no rest in between the exercises so your glutes stay engaged and the workout feels challenging from start to finish.
• Also, remember to warm up and cool down, stay hydrated, and keep your abs tight throughout the entire workout. Your core helps stabilize your hips and pelvis, which makes it easier to keep the work in your glutes instead of dumping the tension into your lower back.
• And because I will lovingly say this until I’m blue in the face, exercise is only approximately 20 to 30% of your ability to get results. The other 70 to 80% is your diet.
• As always, I recommend eating for your metabolic type. That’s because when you give your body the foods it can actually metabolize and digest well, you can get results significantly easier, support better energy, and absorb nutrients better.
• Take the Metabolic Type Quiz to discover your unique type and which meal plan I would recommend for you.

 

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The Best Upper Glute Exercises for This Workout

 

Side Lunge

Stand with your feet wider than shoulder-width apart, holding a pair of dumbbells.  This is your start position.  Lower your butt back and down to the side and lunge to the side towards the floor.  Don’t extend your knee past your toes.  Then push back up to the start position to complete one rep.  Complete the prescribed number of reps with your other leg to complete one set.

Leg Pulses

Get on all fours with your palms and knees stacked under your shoulders and hips. Extend one leg back and lift it up in line with your body. This is your start position. Start to pulse your heel up about 6″ and immediately back down, quickly racking up reps. Complete the recommended number of reps to complete the set. Complete the prescribed number of reps with your other leg to complete one set.

Fire Hydrants

Start in an all-fours position with your wrists and knee stacked under your shoulders and hips.  Your back should be parallel to the ground, not arched or bowed downward.  Keeping your hips square to the floor, raise one knee up and out to the side, until your inner thigh is parallel to the ground.  Hold for a count then return to the start position to complete one rep.  Complete the same number of reps with your other leg to complete one set.

Donkey Kick

Start on all fours, with your hands stacked directly under your shoulders and your knees directly under your hips.  This is your start position.  Keep your leg bent, push a flexed foot up towards the ceiling as far as you can.  Squeeze your glutes at the top of the movement.  Your back should remain perfectly still in a neutral spine with your hips square to the floor.  Reverse the movement and return just short of the start position to complete one rep.  Complete the same number of reps with both legs to complete one set.

Cross Over Extensions

Get on your hands and knees.  Extend one leg out to the side with your toe pointed.  This is your start position.  Exhale and slowly lift your leg up and across your body towards the opposite side.  Inhale and return to the start position to complete one rep.  Do as many as you can until you feel the burn.  Once you feel the burn do 5 more then stop.  Complete the same number of reps with your other leg to complete one set.  Tip:  Keep your hips square and even during the movement.

Booty Boostin Leg Lift

Lie with your hips across a stability ball. Use your arms to prop yourself up. This is your start position. Squeeze your glutes as you lift your legs up off the floor as far as you can. Lower your legs back down to the start position to complete one rep.

Hip Dip Pulses

Stand tall and lift one leg back (with your knee turned out) until it’s approx. 8 inches off the floor. This is your start position. Next, lift your leg back and up as far as you can. Quickly lower back down to the start position without touching your foot to the floor. Quickly pulse your leg up and down, racking up reps. Keep your hips square as you pulse your leg behind you. Do the same number of reps with both legs to complete one set.

Curtsey Lunge

Stand holding a pair of dumbbells, with your feet shoulder width apart. This is your start position.  Cross one leg back behind you as you lower down into a curtsey.  Push up to the start position then repeat the curtsey on the opposite side.  Do the same number of reps with both legs to complete one set.

 

How Often to Do This Upper Glute Workout

 

I only recommend doing this specific upper glute workout one time per week to help prevent adaptation. Your body is smart, sometimes annoyingly smart, and if you do the same workout too often, it can stop responding as well.

That doesn’t mean you should only train your glutes once a week forever. It means this workout should be one part of a complete training program that includes different exercises, different muscle groups, enough recovery, and a smart progression plan.

If you’re not sure what type of workout plan is best for your body, goals, and fitness level, take my Program Style Quiz. It’ll help you discover the best exercise program for you so you’re not just collecting random workouts and hoping they magically turn into results.

 

How to Get Better Results From Upper Glute Exercises

 

To get the most out of these upper glute exercises, focus on form first. Keep your abs tight, move with control, and squeeze your glutes at the top of each rep. If you’re rushing, swinging, or using momentum, your body will find every possible way to avoid using the muscle you’re actually trying to target.

You can also make this workout harder by adding dumbbells, using a resistance band, slowing down each rep, or adding a third set. Just don’t sacrifice your form to make the workout look harder. A clean rep beats a messy rep every single time.

And remember, nutrition is extremely important. If your goal is to build muscle, burn fat, feel tighter, or see more definition, your food has to support that goal. The Metabolic Type Quiz will help you discover the best meal plan I would recommend for you based on your unique metabolic needs.

 

Final Thoughts on Upper Glute Exercises

 

Upper glute exercises are some of my favorite moves for building a rounder, perkier, more lifted butt because they target the area so many women feel is missing shape. When you combine the right exercises with good form, smart programming, and nutrition that actually matches your body, your results can come so much easier.

Do this upper glute workout once a week, stay consistent, and really focus on feeling the muscles work. Don’t just go through the motions. Make every rep count, keep your abs tight, and give your glutes a reason to get stronger.

I hope this post helped you find the best upper glute exercises to build the upper part of your butt and create a rounder, stronger, more lifted shape.

If you liked this workout or have any questions, let me know in the comments.

Forever rooting for you,
Dr. Christina Carlyle

 

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