Most glute workouts focus heavily on the gluteus maximus, the largest muscle in your glutes and the one responsible for hip extension during squats and deadlifts. But the upper portion of your glutes, primarily the gluteus medius, plays a critical role in hip stability, pelvic alignment, and the overall shape people associate with well-developed glutes. Neglecting this area leads to imbalances that affect everything from squat mechanics to how your hips feel during a long walk. Here are six of the best upper glute exercises to build rounder, stronger glutes from every angle.
Why Upper Glute Development Matters
The gluteus medius sits along the upper-outer portion of your glutes and controls hip abduction (moving your leg away from your body) and hip stabilization during single-leg movements. Every time you walk, run, climb stairs, or stand on one foot, your gluteus medius keeps your pelvis level and prevents your knee from collapsing inward.
Weak upper glutes contribute to knee pain, lower back tightness, and poor squat mechanics. Lifters with underdeveloped gluteus medius muscles often notice their knees caving inward during heavy squats, a compensation pattern that limits how much weight they can safely move.
Building this area isn't just about exercises for rounder glutes. A strong gluteus medius improves athletic performance, protects your joints, and creates the stability foundation that lets your gluteus maximus do its job more effectively.
6 Best Upper Glute Exercises for Strength and Shape
Targeting the upper glutes requires movements that emphasize hip abduction, external rotation, and lateral stability. Compound lifts alone won't fully develop this area, so adding isolation and activation work makes a real difference.
Banded Hip Abduction (Standing)
Primary muscles: Gluteus medius, gluteus minimus
Place a resistance band just above your knees and stand with feet hip-width apart. Shift your weight onto one leg and press the other leg outward against the band, keeping your hips square and your torso upright. Control the return rather than letting the band snap your leg back.
Standing hip abductions are excellent glute activation exercises to use during your warm-up before squats or deadlifts. Two to three sets of 15 reps per side fires up the gluteus medius and prime your hips for heavier work.
Cable Hip Abduction
Primary muscles: Gluteus medius, gluteus minimus, tensor fasciae latae
Attach an ankle cuff to a low cable, stand sideways to the machine, and press your outside leg laterally against the resistance. Keep your standing leg slightly bent and your core engaged to avoid leaning away from the cable.
Cable hip abductions allow progressive overload in a way that bands can't match, making them ideal for an upper glute workout focused on strength development. Slow, controlled reps in the 10 to 15 range with a pause at the top maximize time under tension, where the gluteus medius works hardest.
Side-Lying Hip Raise (Copenhagen Variation)
Primary muscles: Gluteus medius, obliques, adductors
Lie on your side with your bottom forearm on the ground and your top foot elevated on a bench. Lift your hips off the floor by pressing through your top foot while keeping your body in a straight line. Lower with control and repeat.
Side-lying hip raises train the gluteus medius in a stability role while also working your obliques and adductors. Starting with shorter holds or partial ranges of motion is a perfectly valid approach while you build the strength for full reps.
Curtsy Lunge
Primary muscles: Gluteus medius, gluteus maximus, quads
Step one foot diagonally behind your body, crossing behind your front leg, and lower into a lunge. Your front knee should track over your toes while your back knee drops toward the floor. Push through your front heel to return to standing.
The diagonal step pattern loads the gluteus medius through a range of motion that standard forward or reverse lunges don't reach. Curtsy lunges are one of the most effective exercises for rounder glutes because they challenge the upper glute through both abduction resistance and hip stability simultaneously. Shorts with moderate compression, like the Cloud II™ Biker Short with gentle, balanced compression at 2.5/5, help your muscles feel supported through the deep range of motion curtsy lunges demand.
Sumo Squat with Pause
Primary muscles: Gluteus medius, gluteus maximus, adductors, quads
Stand with feet wider than shoulder-width, and toes turned outward at roughly 45 degrees. Lower into a squat until your thighs are parallel to the floor and hold for two to three seconds before pressing back up. The wide stance and external rotation shift emphasis toward the upper and outer glutes.
Adding a pause at the bottom removes momentum and forces the gluteus medius to work harder through the most demanding part of the range. Use a dumbbell or kettlebell held at your chest for added load, or a barbell across your back once the goblet variation feels comfortable.
Banded Glute Bridge with Abduction
Primary muscles: Gluteus medius, gluteus maximus, hamstrings
Place a resistance band just above your knees and lie on your back with feet flat on the floor. Press your hips up into a bridge position and, at the top, push your knees outward against the band. Hold the abducted position for one to two seconds before bringing your knees back together and lowering your hips.
Combining the bridge with abduction trains both the gluteus maximus (hip extension) and the gluteus medius (hip abduction) in a single movement, making it one of the most efficient glute activation exercises you can do. Three sets of 12 to 15 reps cover both functions effectively. Pair with the Vitality Pulse® Volley Short for confident compression at 3/5 that supports your legs through high-rep glute work without restricting hip movement.
Program Your Upper Glute Workout
A well-rounded upper glute workout includes two to three exercises from this list added to your existing lower body training. Start with one or two glute activation exercises (banded hip abductions, banded glute bridges) during your warm-up, then include a strength-focused upper glute movement (cable abductions, curtsy lunges, sumo squats) as part of your main workout. Two lower-body sessions per week with dedicated upper glute work build noticeable strength and development over time.
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Frequently Asked Questions
What muscles make up the upper glutes?
The gluteus medius and gluteus minimus sit along the upper-outer portion of your glutes. The gluteus medius is the primary muscle responsible for hip abduction, pelvic stability, and the rounded upper glute shape.
How often should you train your upper glutes?
Two to three times per week works well for most people. Include glute activation exercises in your warm-up and one to two targeted movements in your lower body sessions.
Can you grow your upper glutes without heavy weights?
Yes. Resistance bands, bodyweight exercises, and cable work all effectively target the gluteus medius. Progressive overload through added reps, slower tempos, or pauses at peak contraction drives development without heavy loading.
Why are my upper glutes flat even though I squat?
Standard squats primarily target the gluteus maximus through hip extension. The gluteus medius requires abduction and lateral stability movements that squats alone don't fully provide.
Do glute activation exercises actually work?
Yes. Pre-workout glute activation increases gluteus medius recruitment during compound lifts, improves knee tracking, and helps establish the mind-muscle connection that makes subsequent exercises more effective.
How long does it take to see upper glute development?
With consistent training two to three times per week, most people notice improved strength and activation within four to six weeks. Visible changes in shape typically follow over eight to twelve weeks, depending on training volume and nutrition.
What muscles make up the upper glutes?
How often should you train your upper glutes?
Can you grow your upper glutes without heavy weights?
Why are my upper glutes flat even though I squat?
Do glute activation exercises actually work?
How long does it take to see upper glute development?
