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. Strengthening weak glutes plays a key role in preventing low back pain and can enhance the shape as well as improve your hip, knee, and lower back strength and functionality.
But before we dive into some of the best upper glute exercises, let’s look at what the muscle actually is.
What is the Gluteus Medius?
This muscle starts at the external surface of the hip joint. 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.
What is the Best Upper Buttocks Exercises?
If you’re looking for the single best way to develop your upper glutes, look no further than the classic hip thrust. The hip thrust can be done with relatively heavy weights which makes it extremely effective in developing big glute muscles. To perform a hip thrust, sit with your back against a bench with a barbell or tensioned resistance band across your hips, and then extend your hips to the ceiling. You may have to play around with the height of your back support to ensure a full range of motion throughout the movement. As you progress with the exercise, you can also add weight plate to the barbell as you progress which is what makes the hit thrust one of the best glute exercises for developing muscle mass in your derriere.
Upper Buttocks Training Program
You can start the process with either tension bands or without weights. Then you can use the philosophy of progressive overload to add in more tension and weight as you go. Start with the rep scheme mentioned below and increase the intensity each time you repeat the workout. This can be done by adding reps initially but soon you will also want to change out the tension bands or add more weights to continue building muscle.
So, with those guidelines, let’s look at some of the best exercises when it comes to how to build upper buttock muscles.
Workout A:
Hip Abduction – 3 sets of 10 per side
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.
Clam shells – 3 sets of 10 per side
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 – 6 sets of 10s per side
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 – 4 lengths of 30′
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 – 4 lengths of 30′
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 mini 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.
Workout B:
Hip Thrusts – 3 sets of 12
As previously mentioned, this is one of the best exercises to build your glute medius. Follow the instructions above!
Glute Bridge – 3 sets of 12
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 – 3 sets of 30s
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 – 1 set of 30s/side
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.
Barbell Squats – 3 sets of 8
The back squat is a great exercise for muscle growth through your entire posterior chain! Place the barbell across your shoulders than, using a wider stance, lower your hips until they pass your knees while taking care to keep your chest pointed forwards and your knees pressed out so they track your toes. If working with a barbell is too intimidating, consider the goblet squat with a kettlebell or dumbbell held against your chest instead.
Bulgarian Split Squat – 2 sets of 8 per side
Another great compound movement, that hits several muscle groups. The Bulgarian split squat is a lunge variation that is a great way to build your upper buttocks muscles. Place the barbell across your shoulders, in a lunge position, and raise your back foot onto a bench or support. With your back foot raised, lower yourself down to get your back knee to touch the ground. Then raise yourself back up by contracting your glute muscles.
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.
Benefits of Strengthening Buttock Muscles
Strong buttock muscles can provide a multitude of benefits that many people don’t realize. Not only do strong glutes help to improve posture, but they also can help prevent injury, boost athletic performance and even reduce low back pain. Strengthening the buttock muscles doesn’t have to be intimidating; it can be achieved through simple exercises that anyone can do in the comfort of their own home.
Strength training for the buttocks helps to improve balance, stability and coordination while reducing the risk of injury during sports. The stronger your buttocks are, the more control you’ll have over your body when performing activities such as running or jumping. Stronger glutes will also enable you to lift heavier weights safely with better form, meaning you’ll see quicker results from your workouts too!
Common Mistakes in Training Buttocks
When it comes to training buttocks, there are some common mistakes that can be made. If you want to get the most out of your buttock workouts, make sure you avoid these blunders.
First and foremost, a common mistake is not engaging all of the muscles in your gluteal region during exercise. It’s important to focus on both the primary muscle (the gluteus maximus) and the stabilizing muscles (gluteus medius and minimus). This will give you more control over your movements, increasing strength and stability while avoiding injury. Related to this, it is also to ensure proper technique is maintained during the different exercises to keep the glutes as the targeted muscle group. Many compound exercises such as the Romanian deadlift can be modified to target the glutes and the posterior chain but if done poorly will instead target the quads or low back.
Another pitfall is performing too many squats or lunges without any variation. Failing to modify the weight or the rep scheme will prevent the muscle development as your body will get used to that stimulus. Frequently mixing it up is key to avoiding this plateau. For example, if you frequently squat with a barbell, you could occasionally mix in some ultra-high rep air squats or other bodyweight exercises to really tone up that buttocks.
What is Butt Preference?
If you’re wondering why to train your buttocks, you probably aren’t aware of butt preference which is a term used to describe the various methods of appreciating the shape and size of someone’s buttocks. People have different tastes when it comes to judging the attractiveness of a person’s rear end, making butt preference an interesting topic worthy of discussion.
When it comes to discussing butt preferences, people tend to focus on two primary areas: size and shape. Some prefer a bigger butt while others lean more towards smaller ones; some find rounder shapes attractive while others favor flatter ones. There are also those who feel that having any kind of preference in this area is wrong or shallow, so there can be a lot of debate surrounding this issue as well. Ultimately, everyone has their own opinions when it comes to what constitutes an attractive posterior.
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. Hip thrusts are our number one recommended butt exercise but several other effective movements were also described in the detailed upper buttock workout routine. The good news is that 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 while toning and building the largest muscle group in your body!
Finally, if you have specific fitness goals you would like help achieving, consider working with an online fitness coach! They can help you build a personalized workout plan specific to your goals that is also achievable based on your life challenges, such as how much time you have available to work out! Fill out our contact form on the right hand side to request more information about what online fitness coaching can do for you!
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 TheMuscleExpert.com!