What are the “upper glutes”?
When people talk about the top of the glutes, or a “glute shelf,” they usually mean the gluteus medius, which sits on the outer side of the hip, along with the gluteus minimus underneath it and the upper fibers of the gluteus maximus. These muscles help move the leg out to the side and keep the pelvis level when you stand on one leg.
The gluteus maximus is the largest of the three and is worked by most lower body lifts. The medius often gets less direct work, which is why many people add exercises aimed at it.
Best exercises for the upper glutes
Cable or machine hip abduction
Moves the leg out to the side against steady resistance. On a seated abduction machine, leaning slightly forward may shift the tension toward the upper glutes for some people. Use a controlled tempo and avoid swinging.
Lateral band walk
Place a loop band around your thighs, knees or ankles and take small steps sideways in a quarter squat. It works well as a warm-up or finisher. Keep your toes forward and avoid your knees collapsing inward.
Side plank with hip abduction
From a side plank, lift the top leg toward the ceiling. This challenges hip stability as well as the glutes, and it needs no equipment.
Dumbbell walking lunge or Bulgarian split squat
Single-leg exercises force the glutes to stabilize the pelvis. Holding a weight on the opposite side of the working leg increases that demand, but start light.
Single-leg Romanian deadlift
A hip hinge on one leg with a focus on keeping the hips level. Good for balance and glute strength; use a lighter load while you learn it. See exercises for stronger hamstrings for hinge progressions.
Hip thrust
Mostly a gluteus maximus exercise, but heavy and progressive hip thrusts add to overall glute size and fit well in an upper-glute program. See the gym glute routine for how to fit them in.
Diagonal cable kickback and side-lying abduction
Lower-load options that let you feel the muscle working. Move through a smooth range and avoid arching your lower back to lift the leg higher.
Sample upper-glute workout
- Banded lateral walk: 2 sets of 15 steps each way (warm-up)
- Hip thrust: 3 sets of 8 to 12
- Bulgarian split squat: 3 sets of 8 to 12 per leg
- Cable or machine hip abduction: 3 sets of 12 to 20
- Side plank with hip abduction: 2 sets of 10 to 12 per side
This is one session, not a full program. Doing it once or twice a week alongside your regular lower body training is a reasonable starting point. For help deciding how much total work to do, see how many glute exercises you should do.
Why is it hard to grow the upper glutes?
- The gluteus medius is a smaller muscle and often receives less direct training.
- Genetics affect hip shape and fat distribution, so the outline of your glutes may differ from someone else’s even with the same program.
- Many people do not feel it working, so they stop short of hard sets. Use a mind-muscle focus and slow reps.
- Progress takes months, not weeks.
Tips for building them
- Train them directly one to three times a week.
- Add resistance gradually rather than only chasing a burn.
- Use a full, controlled range and avoid momentum.
- Eat enough overall; muscle growth is difficult in a large calorie deficit (a body recomposition program manages this trade-off).
- Be realistic: you can add muscle to this area, but you cannot choose exactly where your body stores fat.
Can you build them at home?
Yes, to a point (see the best home workouts). Banded walks, side planks, side-lying abduction and single-leg movements all work with minimal equipment. As you get stronger, adding load with dumbbells or heavier bands helps.
Do these help beyond looks?
A stronger gluteus medius helps with pelvic stability, which matters for walking, running and cycling. If you ride, see glute exercises for cyclists.