Upper Glute Tips

Upper Glutes take time but with the @ehplabs and the Winter Arc blueprint it can make it easier code: FEFA #glutes #winterarc #fitness

2025/9/29 Edited to

... Read moreAchieving those coveted upper glute results can feel like a long journey, but trust me, with the right approach and a sprinkle of patience, it’s absolutely possible! When I first started focusing on my upper glutes, I was a bit lost, but over time, I discovered a few key strategies and exercises that truly made a difference in creating that 'shelf look' and getting solid 'glute workout results' for women like us. One of the biggest game-changers for me was really understanding the 'hip hinge'. It sounds simple, but mastering movements like the 'Good Morning' exercise, as well as Romanian Deadlifts (RDLs), became foundational. The hip hinge isn't just about bending; it's about driving the hips back to engage your glutes fully, especially the upper fibers. I remember spending a lot of time just practicing the movement without weights, focusing on feeling that stretch in my hamstrings and activation in my glutes. It immensely improved my overall glute development and form in other lifts. Beyond the basics, I found that targeted isolation exercises were crucial. '45-degree cable kicks' with an 'ankle strap' became a staple in my routine. These are fantastic for directly hitting the upper glutes and creating that roundness. It's all about control and really squeezing at the top of the movement. Another essential move for me was incorporating 'Single Leg Workouts'. Not only do they help with muscular balance, but exercises like single-leg RDLs or Bulgarian split squats truly challenge your stability and work each glute individually, contributing to a more symmetrical and sculpted look. Don't overlook your 'Deep Core' strength either! I used to think core work was just for abs, but a strong core is vital for supporting your spine during glute exercises and enhancing your 'hip hinge' mechanics. Simple exercises on a mat, like leg raises or dead bugs, can make a huge difference. And speaking of foundational strength, 'Clamshells' might seem small, but they are incredibly effective for improving 'hip strength and mobility', which translates to better glute activation in all your lifts. I even added a small dumbbell for extra resistance sometimes! Finally, remember that 'glute workout results' aren't just built in the gym. What you put into your body is just as important. I learned that 'Supplements' like protein powder really 'FEED UR MUSCLES' and aid in recovery and growth. I also focused on consuming 'high-protein meal options' throughout the day, often prepping meals that could be ready in under 20 minutes. It's about fueling your body consistently to support muscle repair and growth after those intense sessions. Consistency, proper form, and nourishing your body are the ultimate keys to unlocking your best upper glutes!

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A woman in athletic wear takes a mirror selfie in a locker room, with text overlay "THE 3 BEST EXERCISES for UPPER GLUTES SWIPE" and an arrow indicating to swipe.
A woman performs a KAS glute bridge exercise on a weight machine in a gym, with text overlay "KAS glute bridge".
A woman performs a seated hip abduction exercise on a gym machine, with text overlay "Seated hip abduction".
The 3 best exercises for upper glutes 🍑
Looking to round & grow your upper glutes?? Here are three exercises that you should add to your routine: 1. KAS glute bridge Similar to a hip thrust except less range of motion. Focus on the top portion of a hip thrust & using your upper glutes to lift the weight. Start off with a
Sophia Cepero

Sophia Cepero

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A woman in blue athletic wear takes a mirror selfie in a gym, showcasing her glutes. Text overlay reads 'Glute Shelf' and 'The best upper glute exercises to grow a shelf from home', with Lemon8 branding and the username @cassidymorganfitness.
A gym floor with two black mats and a kettlebell, featuring a list of glute exercises categorized as Compound, Unilateral, and Isolation, for growing a glute shelf from home. Lemon8 branding is present.
Two dumbbells on a gym floor with a scenic window view. Text overlay lists tips for glute workouts, including using resistance bands, stability balls, tempo changes, and mind-muscle connection, for enhanced muscle engagement. Lemon8 branding is included.
GROW A GLUTE SHELF FROM HOME✨ Ultimate Cheat Sheet
Ok so you want to grow your upper glutes from home? first, it’s important to know no matter what muscle you’re training, you MUST be following progressive overload to see continuous growth🤌🏼 this means increasing tension on your muscles in some way over time… whether that’s weights, volume, frequen
Cassidy

Cassidy

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