Upper Glute Workouts to Lift & Round Your Booty

Short answer: Real glute development requires more than squats and hip thrusts alone. Upper glute work (abduction exercises like cable abductions and lateral band walks) builds the fuller shape most people are actually chasing, while lower glute work (Romanian deadlifts, lunges, reverse leg lifts) rounds out the rest. Fix muscle imbalances before chasing heavier weight, train glutes 2-3 times a week, and pair compound lifts with dedicated isolation work for the whole muscle group, not just the part that gets the most attention.

Building Real Glute Strength

Having glutes but not knowing how to actually train them is like having a superpower and never learning how to use it. Most people skip past these muscles or train them the same generic way every time. This guide breaks down a real, complete glute program, upper glutes, lower glutes, dumbbell-only, machine-only, and a full weekly schedule, built around how these muscles actually work, not just what looks good on social media.

Upper Glute Workouts

Most glute content treats every exercise like it does the same job. It doesn't. Patt picked this up directly from the biomechanics workshops he attended while training as a Tier 3 personal trainer at Equinox, where a PhD in biomechanics taught programming, resistance training, and muscle-building principles. The glute maximus, the largest muscle in the group, drives hip extension in movements like hip thrusts and Romanian deadlifts. The glute medius and glute minimus sit higher and more to the side of the hip, and they're responsible for hip abduction and pelvic stability. Those two muscles aren't just about strength, they're what actually creates the fuller upper-glute shape a lot of people are training for in the first place. Relying only on squats and hip thrusts leaves a real gap. Pairing heavy compound lifts with dedicated abduction work, cable abductions, lateral band walks, machine hip abductions, is what actually trains the whole muscle group, not just the part that gets the most attention.

To build strong, sculpted upper glutes, incorporate these key exercises into your training plan:

Glute Bridges
Step-Ups
Kick-Backs
Cable Abduction
Fire Hydrants

Start with 3 sets of 12 reps for each, ensuring proper form and core engagement. Add Cable Pull-Throughs and Side-Lying Hip Abductions to help target the upper glutes effectively.

The right workout gear makes a real difference here too. Our SoftSculpt activewear is built with four-way stretch and a contour fit that supports full range of motion through every glute exercise, so you feel the muscle engagement, not the restriction. Not sure your current leggings are actually doing their job? Here's how to tell if your activewear actually fits.

Fix the Imbalance Before You Chase the Weight

Here's what Patt would actually correct first, and it's rarely someone's squat or hip thrust form. It's the foundation underneath it. One lesson from those Equinox workshops stuck with him: before chasing perfect technique or heavier weight, find and fix muscle imbalances first. It's extremely common for one glute to be noticeably weaker than the other, or for the lower back, hamstrings, or quads to quietly take over movements that should be driven by the glutes. Perfect-looking form on top of an unfixed imbalance just reinforces the wrong movement pattern.

This is something Patt saw over and over during his years training clients at Equinox. Many of the women he worked with, especially busy moms and professionals who came in specifically wanting to grow their glutes, were eager to jump straight into heavy hip thrusts and squats because those were the exercises they saw all over social media. After a movement assessment, it was common to find one side noticeably weaker, or that they were relying more on their quads and lower back than their glutes. Instead of chasing heavier weight right away, Patt would spend the first few weeks building a stronger foundation with unilateral work, single-leg glute bridges, step-ups, split squats, focusing on balanced strength and proper muscle engagement. Once those imbalances improved, clients almost always felt more stable, activated their glutes more effectively, and made faster progress once they moved into heavier compound lifts.

A Cue You Can Actually Use at Home

One of Patt's favorite ways to teach proper form, especially for Romanian deadlifts, uses nothing but a broomstick. Place it along your back so it touches three points at once: the back of your head, your upper back, and the top of your tailbone. As you hinge, keep all three points in contact with the stick, and picture a string at each side of your hips pulling you straight backward. This teaches your body what correct RDL form actually feels like almost immediately, and it works exactly as well at home as it does in a gym.

Tips for Maximizing Upper Glute Engagement

Focus on squeezing your glutes during hip extension movements.
Maintain a steady and controlled pace during all exercises.
Use resistance bands to add intensity to bodyweight movements.

Resistance bands work even better paired with a secure, non-slip waistband. Browse our full women's activewear for options built for band work.

Lower Glute Workouts

The lower glutes are essential for a balanced lower body. They add strength and shape to your posterior and contribute to your overall physique.

Lunges: Step forward, lower your body, and push back to the starting position.
Sumo Squats: Stand with feet wider than shoulder width, lower your body, and return to standing.
Romanian Deadlifts: Hold a weight, bend at the hips with a flat back, and return to standing.
Reverse Leg Lifts: Lie flat on the floor, lift one leg behind you, and squeeze your glutes.
Glute-Ham Raises: Kneel on a glute-ham developer machine, lower your upper body, and lift back up.

Tips for Optimizing Lower Glute Activation

Focus on contracting your glutes during each repetition.
Keep your back straight and core engaged to protect your lower back.
Incorporate Bulgarian split squats for unilateral strength training.

Want a full glute session that needs zero equipment at all? Our at home glute workout pairs well with this routine on rest days from the gym.

Glute Workouts with Dumbbells Only

For a complete glute workout using only dumbbells, try this booty building program:

Dumbbell Deadlifts: Hold a dumbbell in each hand and lift while keeping your back straight.
Dumbbell Lunges: Hold a dumbbell in each hand and lunge forward with one leg.
Dumbbell Step-Ups: Hold a dumbbell in each hand and step up onto a platform.
Dumbbell Bulgarian Split Squats: Hold a dumbbell in each hand and perform split squats.
Dumbbell Hip Thrusts: Sit on the floor, rest a dumbbell on your hips, and thrust upward.

Tips for Dumbbell Selection and Form

Choose a weight that lets you complete your target reps with proper form.
Maintain good posture throughout each exercise.
Gradually increase weight as you build strength over time.

Pair lower body day with dedicated hamstring work for balanced results. Our best hamstring exercises guide rounds this out well.

Glute Workouts with Machines Only

For those who prefer machine-based training, this program works well for consistent glute development:

Smith Machine Squats: Use a Smith machine for squats to provide added stability.
Smith Machine Lunges: Perform lunges using a Smith machine for support.
Smith Machine Hip Thrusts: Use a Smith machine for controlled hip thrusts.
Smith Machine Deadlifts: Utilize a Smith machine for deadlifts.
Smith Machine Romanian Deadlifts: Perform Romanian deadlifts using the Smith machine.

Tips for Machine Safety and Setup

Adjust each machine to your body size before starting any set.
Proper form matters even on machines, never sacrifice technique for heavier weight.

Taking this program to the gym? Make sure you're actually packed for it. Check out what to bring to the gym for the full list.

Workout Schedule to Grow Glutes

To create an effective glute growth program, aim to train your glutes 2-3 times per week. Here is a sample split that covers all areas of development:

Monday: Upper Glute Focus
Wednesday: Lower Glute Focus
Friday: Full Glute Workout

Consistency is the key to any booty fitness plan. Stick to your schedule and progressively increase weight or resistance as you grow stronger. Combine lower body training with core work for the full look, our snatched waist meaning breakdown explains the biomechanics behind that too. Pair your glute training with activewear designed to move with you, supportive, flexible, and built for every rep.

FAQs

What's the difference between upper and lower glute exercises?

Upper glute work targets the glute medius and minimus through abduction movements like cable abductions and lateral band walks. Lower glute work targets the glute maximus through hip extension movements like Romanian deadlifts and hip thrusts.

Do I need heavy weights to grow my glutes?

No. Building a stable foundation with bodyweight and unilateral work first, single-leg glute bridges, step-ups, split squats, matters more than jumping straight into heavy compound lifts.

How often should I train glutes each week?

2-3 times per week is the general target, split across upper glute focus, lower glute focus, and a full combined session.

What's the biggest mistake people make training glutes?

Chasing heavier weight before fixing muscle imbalances. It's extremely common for one glute to be weaker than the other, or for the lower back and quads to take over movements that should be driven by the glutes.

Can I build glutes with just dumbbells or just machines?

Yes, both dumbbell-only and machine-only programs can build real glute strength when programmed to hit the full muscle group, not just the exercises that get the most attention on social media.

How do I know if I have a glute imbalance?

A movement assessment, or simply paying attention to whether one side fatigues faster or feels noticeably weaker during unilateral exercises like single-leg glute bridges, is usually enough to spot it.

The Real Goal

This guide covers different types of glute workouts so you can tailor your routine to your specific goals and fitness level. Whether you focus on upper glutes, lower glutes, or mix equipment, the key is consistency and proper form. But building stronger glutes was never really about chasing the newest exercise or copying someone's workout from social media. The goal is understanding how your body moves, building a solid foundation, and progressing with intention. Strong glutes improve far more than appearance, they support better movement, stability, and confidence in everything from lifting weights to everyday life. The exercises are simply the tools. The real goal is feeling stronger, moving better, and carrying yourself with the kind of confidence that comes from knowing you've put in the work. That's what MAKAI has always been about: helping you feel your best, not by changing who you are, but by giving you the confidence to show up as the strongest version of yourself.

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The Upper Glute Workout Guide

Building Real Glute Strength

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Upper Glute Workouts