How to Build Upper Buttock Muscles: A Beginner’s Guide

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Though the most focus is on the gluteus maximus, there is a benefit in building the entire muscle structure of the butt, which also includes the gluteus medius or the upper buttocks to some. Working on this area of the body can enhance the shape as well as improve your hip, knee, and lower back strength and functionality.

So, let’s take a look at how to build upper buttock muscles, otherwise known as the gluteus medius. But first, let’s look at what the muscle actually is.

What is the Gluteus Medius?

This muscle starts at the external surface of the hip bone. Then it travels down, becoming thinner as it goes. It caps off at the knob of the bone, which is located at the upper thigh. It is one of a group of hip muscles that attaches the hip bone to the pelvic bone.

This muscle helps to pull the thigh into an abduction motion. It also helps rotate the thigh. This means it is crucial in the walking process as well as the lifting of your leg. If you are looking for the muscle, you have to hold your hand over your hip. Then bend one leg while stabilizing with the other. You should be able to feel the muscle then.

Working on this muscle will also round out the butt area and help make it look great in a pair of jeans. So, with that being said, we should look at some exercises that could help you build this muscle.

Upper Buttocks Exercises

You can start the process with either tension bands or without weights. Then you can add in more tension and weight as you go. Each of these exercises is best done in sets of 3 at 8 -15 reps per set. Once you reach the highest reps with no problem, then you can move the exercise to high intensity. This can be done by changing out the tension bands or adding more weights. To get the most strength from these exercises, you will want to stick with higher intensity lower reps.

So, with those guidelines, let’s look at some of the best exercises when it comes to how to build upper buttock muscles.

Hip Abduction

This exercise starts with you lying on your side with the bottom leg bent at a 45-degree angle. The top leg should be straight. Make sure your hips and shoulder are stacked. Then you will lift the upper leg toward the ceiling. Hold the position and then slowly begin to lower the leg. Make sure not to crunch with your abdomen and only lift the leg high enough to feel a little pull in the gluteus medius.


Start by laying on your side like the previous exercise, but this time, both legs need to be bent at a 45-degree angle. Lift the top leg up until you feel the muscles tighten. If you want more tension, add in a tension band.

Single-Leg Wall Lean

Stand parallel to the wall and then pull the knee up that is closest to the wall at a 90-degree angle. Press the stabilization leg into the floor. You will feel the muscle pull from the gluteus medius to the pelvic area.

Monster Walk

Mount a tension band around both ankles or shins. Then get into a quarter squat position and hold this position while stepping diagonally forward. Proceed as if you were walking forward, and when you finish this movement, you will then move back to the starting point of the exercise. The lower the band, the more challenging this will be.

Lateral Band Walks

Attach a tension band to your legs at your ankles or shins. Then bend your body into a quarter squat position. While staying in that position, begin to step to the side, keeping the tension tight as you do so.

Banded Triplanar Toe Taps

Once again, attach a tension band to your legs just above the knees. Then shift your body into a single leg quarter squat. Balancing on one leg, move the other leg to the side and tap your toe. Then move that leg to the back and tap the toes as well. Finally, move your foot to the forward position and tap your toe. While you are doing this, you need to make sure the tension is tight at all times.

Leg Bridge

This exercise starts with you on your back with your knees and hips bent. Then create a bridge by lifting your hips. Once you get that position, you will want to straighten one knee while keeping the upper thighs parallel. Then hold that position for a count of two. Then return the leg to its original position in the bridge. Then lower your hips back to the starting position.

Prone Plank

Start facing down on your elbows in a plank. Your hips and knees should be a basic alignment. Then move your heel toward the ceiling. Hold this position for a count of two. Repeat with each leg.

Side Plank

Lay on the side and then lift your body onto your elbow. Your whole body should be in alignment. Then lift your hips off the floor into a plank position. Hold the plank for a count of two and then lift your leg into the abduction of at least 45 degrees. Then hold this position for a count of two as well. Lower the leg and remain in the plank position for the entire rep count.

These are just some of the best exercises but there are plenty more you can add to your rotation to keep your exercise routine fresh and energizing.

Final Thoughts

Working on the upper buttocks muscle will give you better strength in your hips and legs as well as form your buttocks into a nice shape. With consistency and drive, you can have a great amount of lower body strength and relieve some of the pain of the normal wear and tear of everyday life.

We hope you have enjoyed our beginner’s guide to developing your buttock muscles and we hope that you enjoy reading and learning from many of our other articles here at!

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