How To Get A Shelf On The Upper Glutes And See Results

So you want to learn how to get a shelf on the upper glutes and build the perfect glute shelf?

Well, don’t worry you’re not alone. In the last few years, building a shelf booty has been becoming quite popular and on a lot of people’s minds.

Building up the upper glutes can be a challenge for some, but with the proper exercises and the right nutrition, it is possible to achieve great results and have the glutes you actually want!

In this article, I will show you how to target your upper glutes and create a strong shelf booty that will have people breaking their necks and doing a double take.

With these tips on exercises, nutrition, and more, you’ll be well on your way to getting that perfect set of glutes. So let’s get started – it’s time to create the perfect shelf butt!

What Are The Upper Glutes?

Located at the top of your butt, the upper glutes are responsible for hip extension and abduction, as well as providing stability in your core. 

But before I even get into the exercises, it’s important you understand where the upper glutes are within the gluteal complex (aka glute muscles), so you know for sure that you’re targeting the muscle group correctly, building your shelf butt, and not wasting any time.

Gluteal Complex

The gluteal complex is made up of three muscles: the gluteus maximus, gluteus medius, and gluteus minimus.

The gluteus maximus is the largest muscle in the body and is responsible for hip extension, thigh abduction, and thigh external rotation(1). The upper portion of the gluteus Maximus, along with the gluteus medius is responsible for giving you that “shelf booty” look.

The gluteus medius is located on the outer surface of the pelvis and is responsible for hip abduction and internal rotation¹. It’s an important muscle for stabilizing the pelvis during walking and other activities- and as mentioned, it is responsible for the shelf look, with the upper portion of the gluteus Maximus.

The gluteus minimus is the smallest of the three muscles and is located underneath the gluteus medius. Similar to the gluteus medius, it is also responsible for hip abduction and internal rotation and also helps to support the pelvis during movement².

What did we learn: The upper glutes are the Gluteus Medius and the upper portion of the Gluteus Maximus

Benefits of Working on Upper Glutes

When trained correctly, the upper glutes can give you a perky and firmer-looking butt, better balance and posture, and improved performance in activities such as running, walking, and jumping.

In addition to physical benefits, working on your upper glutes can also give you a boost of confidence! Not only do you feel good about yourself for taking care of your body, but you also look better too!

Having toned glutes gives a nice shape to any outfit and gives you more confidence to wear whatever you want!  Now that we understand what and where the upper glutes are, let’s dive right into how to build them.

How to Build The Upper Glutes

Building your upper glutes will time, effort, and dedication. If you’re a skinny girl (like how I started) you’re going to need to focus on your nutrition and consume a lot of calories.

More specifically, focus on your macronutrient intake to maximize your glute growth. 

I won’t get into too much detail,  but you can always read more about how to eat for muscle growth right here. With that said, it’s important to understand that your nutrition plays an important role along your fitness journey, especially when it comes to building your upper glutes.

Eating a balanced diet full of nutrient-dense foods, such as lean or plant proteins, healthy fats, and complex carbohydrates will help fuel your body for those heavy lifts and grow your glutes.

Additionally, it is important to stay hydrated throughout the day to ensure that your muscles are getting the nutrients they need.

Best Exercises To Build Your Upper Glute Shelf

Now that you understand the importance of your nutrition, it’s time to learn the best exercises to add to your upper glute workout!

When growing your upper glutes, it’s important to perform compound exercises, such as squats and lunges, in addition to isolation exercises, because as mentioned the gluteus medius is an important muscle for stabilizing the pelvis during walking and other activities such as squats, deadlifts, and lunges. 

So while you are doing your compound exercises, you are also working your glute med- in addition to your gluteus maximus, which will help increase the glute med’s strength and size, giving you a rounder behind. 

With that said, here are the best upper glute exercises to help build an amazing upper glute shelf:

Squats

An upper glute workout routine wouldn’t be complete if it did not have some form of squats. Squats are an amazing compound exercise that when done correctly, will engage the entire gluteal complex and grow your glutes, including your upper shelf. When done with a wider stance, and a deeper range of motion, you activate more of your glutes.

Here’s how to get started:

1. Begin by standing with your feet shoulder-width apart or wider and your toes pointing slightly outward. Pointing your toes out will help you activate your glutes. 
2. Place your hands on your hips or extend your arms in front of you for balance.
3. Engage your core muscles by drawing your navel in towards your spine.
4. Lower your body by bending your knees and hips, as if you are sitting back into a chair. While lowering your body, keep your back straight and your chest lifted.
5. Keep your weight on your heels and make sure your knees are in line with your toes.
6. Continue lowering your body until your thighs are parallel to the floor, or as close to parallel as you can comfortably go. However the deeper you go (with the proper form of course), the more you will target your glutes.
7. Pause briefly at the bottom of the squat, then exhale as you push through your heels to return to a standing position.
8. Repeat for the desired number of repetitions.

Bent Knee Romanian Deadlift

The bent knee Romanian deadlift is another great compound exercise that will target your glutes, helping you to develop your upper shelf. The important part is to keep your knees slightly bent so you can keep the tension on your glutes, instead of your hamstrings. 

Here’s how to get started:

1. Stand with your feet hip-width apart and your toes pointing forward.
2. Soften your knees slightly, but keep them bent throughout the exercise.
3. Tighten your core and glutes.
4. Keeping your back straight and your shoulders down, slowly hinge forward from your hips.
5. As you lower your torso, allow your arms to hang naturally in front of you, keeping them straight.
6. Lower your torso until you feel a stretch in your hamstrings, but don’t let your back round.
7. Pause for a moment and then return to the starting position by squeezing your glutes and driving your hips forward.
8. Repeat for the desired number of reps.

Barbell Hip Thrust

Another great glute builder, the barbell hip thrusts can work to strengthen and grow your glutes.

Here’s how to get started: 

1. Start by setting up a bench or a box against a wall, with the barbell loaded with the desired weight.
2. Sit on the floor with your upper back (or shoulder blades) against the bench or box, and place the barbell across your lap, just below your hip bones.
3. Plant your feet firmly on the ground, hip-width apart, with your knees bent at a 90-degree angle.
4. Engage your core muscles and drive your hips up towards the ceiling, squeezing your glutes at the top of the movement.
5. Lower your hips back down towards the floor, but don’t let them touch the ground.
6. Be sure to keep your core engaged throughout the entire movement while controlling the weight.
7. Repeat for the desired number of reps.

Step Ups

Studies have shown that the gluteus Maximus muscle is highly activated during the step-up and any variation of a step-up⁴. And as we know, the gluteus medius never works alone, it always works with the glute max. Therefore, the increased activation of the gluteus maximus results in greater involvement of the gluteus medius⁴, which both work to extend and stabilize the hip joint.

So be sure to include step-ups into your glute exercise routine!

Here’s how to get started:

1. Stand in front of a bench, step, or sturdy elevated surface.
2. Place one foot on the bench, ensuring that your entire foot is on the surface and your knee is in line with your toes.
3. Push through your heel to lift your body up, bringing your other foot up onto the bench.
4. Step back down with the same foot you stepped up with, followed by the other foot.
5. Repeat for the desired number of reps, then switch legs and repeat the process.

Walking Lunges 

1. Stand tall with your feet shoulder-width apart and your arms relaxed at your sides.
2. Take a big step forward with one foot, making sure your knee stays above your ankle.
3. Then, lower your back knee down towards the ground, keeping your front knee at a 90-degree angle. Your left knee should be bent at a 90-degree angle with your left heel lifted.
4. Push through your front heel and bring your back leg forward to meet your front leg, standing tall.
5. Take a big step forward with your opposite foot and repeat the lunge on the other side.
6. Continue alternating legs and lunging forward, Make sure to keep your torso upright and engage your glutes throughout the movement.
7. Repeat for the desired number of reps, then switch legs and repeat the process.

Hyperextensions (Glute Focused)

1. Begin by adjusting the back extension bench to your height. The pads should be positioned just above your hips, and your feet should be pointed slightly outwards, and firmly anchored in place.
2. Lie face down on the bench with your hips resting on the pads and your legs extended straight out behind you.
3. Cross your arms over your chest and tuck your chin to your chest to place emphasis on the glutes.
4. Lower your upper body towards the floor and squeeze your glutes to bring your upper body back up, keeping your legs straight and anchored in place. Exhale as you lift your upper body.
5. Pause and hold the squeeze at the top of the movement, then slowly lower your upper body back down toward the ground. Inhale as you lower your upper body.
6. Repeat for the desired number of repetitions.

Single-Leg Squat

Research has demonstrated that the single-leg squat is effective in activating all portions of the glute med³, making it one of the best upper glute exercises to add to your upper glute workout. So don’t forget to add this to your routine!

Here’s how to get started:

1. Stand with your feet together and arms at your sides.
2. Lift one foot off the ground and extend it in front of you. Keeping your core engaged, lower your hips down towards the ground as if you are sitting back into a chair.
3. As you lower down, extend your arms in front of you for balance.
4. Keep your weight in your heel and your knee in line with your toes.
5. Push through your heel to return to the starting position.
6. Repeat for the desired number of repetitions, then switch legs and repeat.

Single-Leg Hip Thrust

1. Begin by sitting on the ground with your back against a bench or a stable object.
2. Your feet should be flat on the ground and your knees bent at a 90-degree angle. Extend one leg straight out in front of you with your foot flexed. This will be your working leg.
3. Place your hands on your hips or on the bench for support.
4. Push through your planted foot and lift your hips up toward the ceiling, squeezing your glutes at the top of the movement. Keep your working leg straight and in line with your torso.
5. Lower your hips back down to the ground, stopping just before your butt touches the floor. This completes one repetition.
6. Repeat the movement for the desired number of repetitions, then switch sides and perform the same number of reps with your other leg.

Single-Leg Glute Bridge

Similar to the single-leg hip thrust, the single-leg glute bridge is another great unilateral glute exercise to get your gluteus medius fired up.

Here’s how to get started:

1. Lie down on your back with your knees bent and feet flat on the ground.
2. Lift your left leg off the ground, keeping your knee bent at a 90-degree angle. Place your arms flat on the ground, with your palms facing down.
3. Push your right foot into the ground and lift your hips up as high as possible, squeezing your glutes.
4. Hold this position for a few seconds, then slowly lower your hips back down to the starting position. Repeat the same movement with your right leg lifted off the ground.
5. Make sure to keep your core engaged throughout the exercise and avoid arching your back.
6. Repeat for the desired number of reps, then switch legs and repeat the process.  

Cable Glute Med Kickback

1. Adjust the cable machine to a low setting and attach an ankle strap to the cable.
2. Place the ankle strap around your ankle and stand facing the cable machine. Lift your leg behind you while keeping it straight and the knee locked. This is the starting position.
3. Keep your core tight and exhale as you extend your leg back as far as possible while squeezing your glute muscles.
4. Hold the peak contraction for a moment and then inhale as you slowly return your leg to the starting position.
5. Repeat for the desired number of reps and then switch legs.

Best Glute Medius Isolation Exercise

Side-lying leg raises

1. Lie on your side on a mat or floor with your legs straight out and stacked on top of each other. Prop your head up with your hand or rest your head on your bottom arm.
2. Bend your bottom leg at 90 degrees and keep your top leg straight.
3. Engage your glutes and lift your top leg (the straight leg) up towards the ceiling.
4. Hold for a second or two at the top, then slowly lower your leg back down to the starting position.
5. Repeat for your desired number of reps, then switch to the other side and repeat.

Frequently Asked Questions

How Long Does it Take to Grow the Upper Glutes?

While the exact timeline depends on your diet, lifestyle, and workout plan, with consistency and dedication you can start seeing changes in as little as 4-6 weeks.

To maximize your results, it’s important to focus on exercises that target the upper glutes such as squats, hip thrusts, lunges, reverse hyperextensions and lateral lunges. Additionally, make sure to use heavy weights during each set while maintaining proper form to reap maximum benefits.

Finally, don’t forget to rest between workouts! With the right combination of exercises and rest days—plus a healthy diet—you can achieve the upper glutes of your dreams in no time.

How Often Should I Train My Upper Glutes?

Training your upper glutes depends on your current fitness level and goals. Generally speaking, two to three times a week is a good starting point for those just beginning their upper glute journey.

However, if you’re looking to take it up a notch, then increasing the number of sessions per week can help speed up your progress. But I highly recommend no more than 3 sessions a week to be sure you’re giving your glutes enough rest in between workouts.

With proper form and technique along with consistent training, you’ll be seeing results in no time!

How Many Exercises Should I Do To See Results?

If you’re looking to get the most out of your glute training and see results, then it’s important to include a variety of exercises in your routine. After all, different exercises target different muscles within the glutes—so doing a mix can help ensure you’re hitting all of them.

A good starting point would be to incorporate three or four exercises into each session that focuses on the upper glutes—think single-leg squats, lunges, hip thrusts, and hyperextensions. Aim for 8-15 reps per exercise with a heavier weight during each set and make sure to take rest days in between sessions.

With consistent effort and dedication to your workouts, you’ll start seeing results in no time!

Signs Your Glutes Are Growing?

If you’re looking to get toned glutes, it’s important to be able to recognize the signs of progress. While everyone will experience muscle growth at a different rate, being aware of the subtle changes can help you stay on track with your fitness goals. Here are some of the key signs that your glutes are growing:

1. Your clothes fit differently. You may find yourself needing to go up a size due to increased muscle mass in your glute area.

2. You can lift heavier weights for longer periods of time. As your muscles become stronger, you’ll be able to push yourself further and handle heavier weights during each session.

3. You feel more energetic and alert throughout the day. Building strength in your glutes helps improve posture and better blood circulation which leads to more energy overall!

4. Your workouts become easier than before. As you continue working out, you’ll find that exercises that used to be difficult now come much easier—a sign that your body is adapting and getting stronger!

By paying attention to these signs, you can maximize your results and reach your fitness goals faster than expected!

Final Thoughts

Now that you’ve learned how to grow your upper glutes, getting results should be a breeze. However, it’s important to remember that you have to be consistent with both your exercise routine and your diet to get the results you want.

With that said, always start your upper glute workouts with an isolation exercise to warm up the gluteus medius for the best results.

If you’re still having trouble seeing the results you want, don’t be afraid to reach out! I am always here to help!