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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

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Upper Glute Workout

Try this home upper glute workout at the end of your training session for a complete burn and glute pump 🔥 I do this finisher at the end of each glute session to help shape the upper glutes. Using a band will be best and you can apply progressive overload by starting with the light band and going u

2164 likes

A top-down view of a person's feet in white sneakers on a gym floor, next to a bench with dumbbells and a water bottle. Text asks about a 5-day glute growth and slim waist workout plan, with a response 'I got you->'.

A black screen displays the 'Day 1: Glutes & Core' workout plan, including warm-up, exercises like Barbell Hip Thrusts and Cable Kickbacks, and a Stairmaster finisher. It also shows the date and a 'Follow for more' prompt.

A black screen displays the 'Day 2: Upper Body Strength' workout plan, including a rowing machine warm-up, exercises like Dumbbell Bench Press and Lat Pulldowns, and a HIIT sprints finisher. It also prompts to 'Check link in bio'.

5 day workout plan for glute growth 🍑🔥

#glutesworkout #glutes #gymmotivation #gymgirlie #gymlifestyle

1620 likes

A side-by-side comparison showing a woman's glute transformation from a 'Square' shape to a 'Round' shape, illustrating the results of targeted glute training. The left image shows a square glute shape, and the right image shows a rounder glute shape.

A woman in a gym demonstrating proper glute activation, emphasizing the importance of mind-muscle connection. Text highlights starting with abductions to isolate upper glutes and mentions banded lateral walks, kickbacks, and glute bridges as warm-up exercises.

A woman performing a single-leg exercise on a gym machine, illustrating single-leg movements for glute isolation. Text explains these movements activate one glute at a time and lists examples like single-leg hip thrusts, step-ups, and Bulgarian split squats.

WHT I WISH I KNEW AS A NEWBIE:GLUTE SHAPE EDITION✨

What i wish i knew as a beginner at the gym!! Understanding how to train for your glute shape so you can outsmart your “genetics”✨ It came down to these 3 areas: -Proper glute activation -Single leg movements -Glute isolation exercises Most plans out there end up overtraining you

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A woman performs hip thrusts with a dumbbell, illustrating an exercise to avoid 'Chair Butt.' Text overlay emphasizes preventing glute flattening from prolonged sitting.

An illustration depicts office workers sitting, with skeletal overlays showing poor posture and glute atrophy, labeled 'Dead Butt Syndrome,' highlighting the effects of prolonged sitting.

Text lists and describes key exercises to strengthen glutes, including Glute Bridges, Squats, Lunges, Clamshells, and Step-Ups, to combat the effects of prolonged sitting.

Tips for Fixing a Flat Butt from Sitting too Long🥞

🧠Understanding Dead Butt Syndrome and Why It Happens🧠 "Chair Butt" / “Dead Butt Syndrome” is a term used to describe the physical changes that happen to your glutes (butt muscles) when you spend long hours sitting. When you're seated, the glute muscles remain largely inactive. Over t

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The top 3 glute exercises for round glutes🍑

If you’re looking to round & shape your glutes you want to make sure you are training all parts of your glutes. Your glutes are made up of 3 different muscles: the glute max, medius, & minimus. The glute max is considered the “lower” part and makes up the biggest part of your glutes. It

199 likes

Upper glute workout for the shelf🍑

Grow & tone your upper glutes with this at home workout. The only equipment needed is a resistant band to go above your knee. 1a. Squats 3 x 12 1b. Lateral walks 3 x 30 total 2. Kickbacks 3 x 15 per leg 3a. Glute bridge 3 x 15 3b. Abductions 3 x 15 3c. Single leg glute bridges 3 x 10

400 likes

UPPER GLUTE WORKOUTS

Reverse Lunges • Stand tall, step one leg back. • Lower into a lunge, back knee toward floor. • Keep front knee over ankle. • Push through front heel to stand. • Switch legs. Hyperextensions (Back Extensions) • Set pad at hip height. &

1452 likes

A woman in black gym attire stands in a gym with punching bags. Text overlay reads "HOURGLASS ROUTINE Slim-Thick Workout Routine" with a graphic of an hourglass figure. The image promotes a workout plan for sculpting an hourglass shape.

Text outlines a 7-day gym routine focusing on glutes/legs (3 days), back/abs (2 days), arms (1 day), and 1 rest day. It emphasizes hypertrophy rep ranges and deep core work for a feminine shape without bulky obliques.

Details Day 1 of the workout: Glutes + Hamstrings (Glute Isolation Day). It lists exercises like Hip Thrust Machine, Cable Kickbacks, Seated Leg Curl, Romanian Deadlifts, Glute Hyperextensions, and Abduction Machine, with accompanying line art illustrations.

Slim-Thick Gym Split: Glutes, Waist & Upper Body⏳

How I’m Sculpting My Hourglass Figure at the Gym (Machines + Free Weights Only) So I’m gonna let you in on the exact workout routine I follow to build and keep my hourglass shape—all with machines and free weights, no random HIIT classes or barbell squats needed. Just straight up sculpting. This

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GLUTE PUMP ROUTINE

Sumo Squats 8x4 1. Stand wide with toes pointed out. 2. Keep chest up and core tight. 3. Sit down into a squat, keeping knees out. 4. Push through your heels to stand back up. Rdls 8x4 1. Stand with feet hip-width apart, holding dumbbells in front of your thighs. 2.

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GLUTE TRAINING TIPS I WISH I KNEW SOONER✨

the trick to ACTUALLY growing your glutes is to on getting into the MICRO specifics🤌🏼 maintaining proper form, targeting and isolating specific muscle groups, being intentional with your rest time, etc. 🍑 but my fellow gym girlies on-the-go have no time to waste so i’m here to simplify the ✨science

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hip thrust tips that helped grow my glutes

Not being able to feel your hip thrust in your glutes can be very aggravating but good news is, it doesn't need to stay that way. Here are a few tips and small changes that fire my glutes up during hip thrust and really made me start seeing changes and development in my glutes. - make su

1021 likes

A woman in workout attire points to her glutes, with the text overlay "HOME GLUTE WORKOUT FOR BEGINNERS" prominently displayed. The image serves as an introductory visual for a beginner-friendly glute workout routine.

A woman demonstrates a kickback exercise on all fours, wearing a resistance band around her thighs. The text overlay indicates "kickbacks | 3 x 12 each side," detailing the exercise and repetition count.

A woman performs a glute bridge exercise, lying on her back with dumbbells resting on her hips for added resistance. The text overlay specifies "glute bridge | 3 x 15," showing the exercise and its set/rep count.

Home Glute Workout | for beginners

A beginner-friendly workout you can crush at home with minimal equipment 🍑 This routine targets your overall glutes, with a special emphasis on sculpting those upper glutes. We’re going deep, all thanks to the magic of @movewithhera bands—because who doesn’t want to take their glute game to the nex

9378 likes

A before and after comparison showing a woman's significant leg and glute growth, highlighting her current training split for leg growth. The left image shows her in a gym, and the right image shows her muscular physique in a gym setting.

A collage of a woman performing various weight training exercises, illustrating her workout split of 5x/week weight training (3 lower, 2 upper) and 5x/week cardio (30 mins). Exercises include lat pulldowns, glute kickbacks, and machine squats.

A mirror selfie in a locker room with text detailing a weekly workout schedule: Monday (quads & glutes), Tuesday (back & abs), Wednesday (glutes & hamstrings), Thursday (rest), Friday (shoulders & abs), Saturday (hamstrings & quads), Sunday (rest), with post-workout cardio.

workout split for leg & glute growth

i’m a wellness competitor, so growing my legs is a MUST. but regardless of that, i love this split to be able to focus on on growing my legs and glutes! i train 5x a week and do a little cardio after each training session. to focus on growing my lower body, i hit legs 3 times a week and upper bo

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Glute Gains 101: Anatomy, Workouts, and Tips🍑🎯

🍋Before you can start to grow your booty nice and big, you gotta know the muscles that make up your glutes to be able to target 🎯 them! (see slide 9 for visual) ❤️Gluteus Maximus: This is the largest muscle of the three and is located at the back of the hip. It's responsible for hip exten

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A woman lies on her side with ankle weights, demonstrating an upper glute workout. Text reads "GLUTES ON FIRE UPPER GLUTE WORKOUT SWIPE" with peach and fire emojis.

A woman on her side performs leg lifts with ankle weights, extending her top leg upwards. The text "Leg lifts" is overlaid on the image.

A woman on her side performs leg circles with ankle weights, her top leg extended and slightly raised. The text "Leg circles" is overlaid.

Grow your upper glute with this workout

One of my favorite ways to target upper glutes is with this Pilates-inspired side lying series. Since you are laying down, you can’t use your upper body or torso for momentum to move your leg. You have to use your glutes, specifically your upper glutes! Full workout⬇️ 1. Leg lifts x 12, on the 1

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A screenshot of a workout plan from a notes app, detailing a 4-day strength split for glute growth. It lists exercises for Monday (Lower Body), Tuesday (Upper Body), Thursday (Lower Body), and Friday (Full Body), with rest days.

BUSY GIRL Week Split for GLUTE GROWTH🍑📆

4-day strength- focused workout split to promote glute growth and allows 3 days of rest for ya! ✔️Monday - Lower Body Focus✔️ Hip Thrusts 4x10 (Beginner alternative: Glute Bridges) Reverse Lunges 4x8 per leg (Beginner alternative: Stationary Lunges) Hack Squat 4x10 (Beginner alternative

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Upper glute growth tip ✨

Personally whenever I do full ROM kickbacks not only do I feel them in my glutes but also my hamstrings and inner thighs but having a shorter ROM allows me personally to focus solely on my upper glutes 🫶🏼 🍑 #uppergluteworkout #uppergluteexercise #gluteisolation #beginnergymtips #gymtip

536 likes

SECRET WEAPON TO AN UPPER GLUTE SHELF✨

Exercises like this are your secret weapon for upper glute growth🍑 Perfect to pair after your heavy compound lifts because it keeps constant tension on the glute med to build that rounded, capped look. If you want lifted glutes and a strong core... check out my Glute Growth program it link in

61 likes

A workout guide titled "@ The Gym" with fire emojis. It outlines a glute gym day split, including a warm-up with banded lateral walks, glute bridges, and cable kickbacks, followed by a main workout featuring hip thrusts, Romanian deadlifts, Bulgarian split squats, cable kickbacks/step-ups, and glute-focused leg press.

A workout guide titled "@ Home Workout" with a house emoji. It details a bodyweight glute circuit to be repeated three times, including single-leg glute bridges, donkey kicks, fire hydrants, wall sits, glute bridge marches, curtsy lunges, and glute bridge holds with pulses.

Thick for the Summer: Glute Workouts for Everyone🍑

🍑 Glute Muscle Refresher * Gluteus Maximus: Largest muscle; gives the booty its shape and power (hip extension). * Gluteus Medius: Side booty! Stabilizes hips (abduction & internal rotation). * Gluteus Minimus: Deep stabilizer; assists the medius, works during single-leg moves. 🏋️‍♀

1346 likes

A split image showing a woman's glutes before and after, with text 'HOW TO GET A BUBBLE BUTT SWIPE' and a peach emoji, indicating a transformation.

A woman performs hip thrusts in a gym, using a barbell with weights and a resistance band around her thighs, with text 'Hip thrusts'.

A woman performs seated hip abduction on a machine in a gym, with text 'Seated hip abduction' visible on the image.

Exercises for a bubble butt🍑 (upper glute edition)

Are you looking to completely transform your glutes? If you are then you NEED to be doing these exercises! A big part of how your glutes look is due to your upper glutes or glute medius & minimus. Here are some of my favorite exercises to target your upper glute muscles and a sample glute w

686 likes

The image shows a person's legs and arm holding a dumbbell, with text overlays "Bikini Body WORKOUT & TIPS" and a sun icon, indicating a fitness guide.

A person in a bikini stands in clear blue water, with a text overlay expressing excitement for summer and offering a beach body guide for confidence.

A person on a jet ski is shown from behind, with text overlays advising on protein intake, smart snacking, and avoiding alcohol for a leaner physique.

Tips to Get Beach Body Ready: Slim down for Summer

☀️Protein Power: We all know protein is essential for building muscle, but did you know it also aids in fat loss? Research published in the American Journal of Clinical Nutrition reveals that spreading your protein intake across all meals can optimize weight loss while preserving lean mass. For exa

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THE ONLY KICKBACK TUTORIAL U NEED FOR GLUTE SHELF✨

as requested, sharing a video exercise walkthrough just for you🩷 this is the ULTIMATE kickback tutorial if you’re looking to isolate your glutes during your kickbacks and build that upper glute shelf🍑 if ur a beginner at the gym who wants to grow juicy round glutes but aNO IDEA where to start, i

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This for low back/upper glutes 🔥

#glutestrength #stronglegtips #femalesworkout

2802 likes

A woman in a white top and purple shorts takes a mirror selfie, showcasing her glutes. Beside her is a '20 day challenge' chart listing daily squat counts from 15 to 100, with a peach emoji, for glute growth.

A woman performs a Bulgarian split squat with a barbell on her shoulders in a gym, wearing a red sports bra and shorts, demonstrating a squat variation for glute growth.

A woman performs a sumo squat, holding a heavy dumbbell between her legs, in a gym. She wears a light pink top and white pants, focusing on glute development.

Squat challenge for glute growth!

Try out this challenge! Here’s some tips to help maximize your results! - Add weight while you’re doing squats to optimize muscle growth! You can do this with a barbell or a dumbbell - Add enough weight so that you are failing at the last rep to be progressive overloading! - I would recommend

25.3K likes

Glute Growth Tips

Back cable kicks target the part of your glutes that creates that lifted, projected shape most people are missing. Train for shape, not just size. Full glute plan + everything I use is in my guide linked in my bio. #glutegrowth #legdayworkout #gluteworkout #gymtips #roundglutes

53 likes

Structure your glute workout w these tips‼️✨🍑

How to structure your glute workout ‼️ #gymgirl #glutegrowth #glutefocusedlegday #gymgoals

478 likes

Glute Building101

#gluteworkout #Fitness #gym #gymtips #exercise #workout #healthylifestyle2024 #workouttips #lemon8fitness #gymmotivation

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A woman in pink athletic wear stands in a gym, with a white arrow highlighting her glutes and a peach emoji. Text overlay says 'Know the difference', introducing a comparison of glute exercises.

A woman performs a hip thrust exercise in a gym. Text explains that 'Hip Thrusts' are for building overall glute size, compound lifting, and heavier lifts with full range of motion.

A woman performs a hip thrust exercise in a gym. Text explains that 'Kas Hip Thrusts' are for isolating glutes, targeting the upper shelf, growing and shaping glutes, and lighter lifts with shorter range of motion.

GLUTE TIP I WISH I KNEW SOONER✨

Most people (including me at a point) don’t know the difference between hip thrusts and kas hip thrusts OTHER than the fact that one’s a shorter range of motion. This is something wish i knew a LOT sooner on my fitness journey because it has helped me structure my workouts for growth AND that r

184 likes

THE BEST GLUTE GROWTH EXERCISE✨ (Science-backed)

There was a study showing the BEST exercises for activating your glute max for growth and this one’s surprising! 🤌🏼 i’m a notes girly🥰 if i’m trying to process information, i want it highlighted, organized, and italicized!🙌 here’s a summary of the glute research you can take with you to get the mos

173 likes

Cable Glute Kickback Variations🍑

KNOW THE DIFFERENCE: Cable Glute Kickback Variations🍑 Not all cable “kickbacks” hit your glutes the same way, here’s how each one works: 1️⃣Standing Hip Abductors (Leg out to the side) Muscles worked: Side glutes (glute medius) builds width & shape at the top of your hips. ✅Keep your

509 likes

Upper Glute Full Workout💜

As promised…here the full workout😚 This is what’s been helping me build upper glute fullness + shape! Gym set @Paragon Fitwear dc ‘MARIAE’ • Full Glute Workout: 1. KAS Glute Bridges - 4x10-12 2. Walking Lunges - 3x12 ea 3. Banded Thrusts - 3x20-30 4. Seated Abduction - 4x15-25 5. Cable Pu

361 likes

5-Minute Glute Workout | Lift, Tone..

#motivation #motivationmonday #wlssupport #wlslifestyle #wlsgastricbypass #wlsvisualdiary #wlsweightloss #wlslife #wlscommunityvsg #rnycommunity #vsgcommunity #weightlossinspiration #weightlossdiary #weightlossjourney #weightlosscommunity #womeninspiringwomen #womensupportwomen #gastricby

2129 likes

A woman in athletic wear stands in a gym, facing away from the camera, with text overlay stating she grew her glutes using a simple workout structure and encouraging others to copy her.

A collage of four images demonstrating exercises for upper glutes: abductions, cable kickbacks, Bulgarian split squats, and hip thrusts with feet pointed outwards.

A collage of four images demonstrating exercises for the glute max: Romanian deadlifts, hip thrusts, deep squats, and glute extensions.

BEGINNER’S BUNDA BUILDING BIBLE🍑Glute Growth 101✨

This is the science backed structure that grew my glutes, and it’s so much simpler than you think🍑 If u wanna see what this looks like in action, let’s grow together! 🔗 in b!0 love uuu🥰 #beginnerfitness #glutesworkout #glutegains #beginnerworkouts #homeworkouts

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4 Glute Exercises That Actually Grow Your Glutes

I used to do random leg workouts and wondered why nothing was changing. Once I focused on training my glutes properly — upper + lower — everything shifted. These 4 exercises target shape, lift, and fullness. Consistency is the real secret. Save this for your next workout 🍑

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My top 4 glute exercises

these exercises changed my glutes completely and foodllama helps me track my surplus and protein daily #foodllama #GymTok #TikTokMadeMeFit #foodtracking

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SAVE THIS VIDEO FOR YOUR NEXT GLUTE DAY

3 exercises to build your upper glutes this winter 🍑 1. Box Squats TIPS: -Sit back fully on the box with your hips driving behind you. -Focus on driving your hips forward, using your glutes, rather than just standing up with your knees. -Experiment with box height to find the right positi

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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

116 likes

My fav 5 glute exercise

#glutesworkout #glutegrowth #gymgirls #gymgirltiktok #glowup

71 likes

A woman in athletic wear takes a mirror selfie, with large orange text overlaying the image that reads "Glute BASICS" and "Bigger Stronger Better," accompanied by peach emojis.

This image lists compound exercises for the Gluteus Maximus, including Hip Thrusts, RDLs, and Squats, with an example workout and an anatomical diagram highlighting the Gluteus Maximus muscle.

This image lists targeted exercises for the Gluteus Medius, such as Glute Medius Kickbacks and Cable Abductions, with an example workout and an anatomical diagram highlighting the Gluteus Medius muscle.

Glute Growth Secrets: Unlock Your Best Booty 🍑✨🍑

Ask anybody their opinion on how to grow glutes, and you’ll get a hundred different answers. Some influencer will tell you it’s all bands, kickbacks, and hip thrusts. Some will tell you it’s all RDLs, Bulgarians, and Kas Glute Bridges. The gym bros will tell you it’s all squats and deadlifts. The t

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🍑 Glute Pyramid Workout

😎 Build + Lift Your Booty Within Just 30 Minutes! COMMENT “GLUTES”for part 2 #fitnessjourney #healthy #glutesworkout #Fitness #glutegains

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5 UPPER GLUTE MOVES FOR PERFECTLY ROUNDED GLUTES

5 exercises you can do to grow that top glute shelf using the smith machine ONLY!🙌 Keep in mind, it isn’t necessary to perform each of these exercises back-to-back since they all primarily target the same area of the glutes with similar hinge/rotation🍑 I would recommend adding 1-2 of these into you

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THIS GLUTE EXERCISE TRANSFORMED MY UPPER SHELF✨

Definitely one of the most underrated glute exercises out there🍑 You know it’s a favorite when it’s coming straight from the glute challenge on my app🤌🏼

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A woman in black workout attire poses in a mirror, showcasing her glutes. Text overlay reads "Build your shelf Upper glute workout SWIPE five exercises" with a peach emoji and an arrow.

A woman performs hip thrusts on a machine in a gym, wearing light grey leggings and a resistance band. Text overlay indicates "1. Hip thrust machine" with an arrow.

A woman performs glute-focused back extensions on a hyperextension bench in a gym. She wears grey sweatpants and a blue top. Text overlay indicates "2. Glute focused Back extension" with an arrow.

Build your shelf🍑Upper glute workout

Build your upper glutes with me using these 5 exercises⬇️ 1. Hip thrust machine -focus on driving through your heels -fully lockout at the top -keep the tension on your glutes 2. Glute-focused back extensions -don’t come up all the way with your torso -round your upper body & u

370 likes

5 Science-Backed Tips to Maximize Glute Growth 📚

Ready to unlock serious glute growth? Science has the answers! 1️⃣ Train glutes 2–3 times per week. This frequency allows for recovery while maximizing muscle stimulation. 2️⃣ Focus on progressive overload. Gradually increase the weight, reps, or sets for continuous growth. 3️⃣ Incorporate co

100 likes

A woman in purple workout attire is shown from behind in a gym, with arrows highlighting her glutes. Text overlay reads 'TOP GLUTE SHELF the only 4 moves you need'.

A woman in purple workout attire performs B Stance Good Mornings, bending forward with a barbell on her shoulders in a smith machine.

A woman in purple workout attire performs a Smith Glute Bridge, lying on a bench with a barbell across her hips in a smith machine.

4 UNDERRATED UPPER GLUTE EXERCISES(for the shelf)✨

sharing some more ✨unconventional✨ movements that are SO underrated in their ability to target the upper glutes to create that top shelff🍑 since implementing these into my leg days, i’ve definitely noticed a difference in the shape of my glutes as these are effective in making them appear more roun

72 likes

A woman in a gym mirror, wearing a brown sports bra and shorts, with text overlay "HOW I'M rounding out MY heart shaped GLUTES" and white outlines emphasizing her glute shape.

A woman from behind in a red sports bra and grey shorts, with text defining "heart shaped glutes" as wider in the lower hip, tapering at the top, resembling an upside-down heart.

A woman in a red sports bra and grey shorts in a gym, with text stating that building the Glute Medius (indicated by an arrow) helps achieve fuller heart-shaped glutes.

Working out for my glute shape 🤍🍑

*Disclaimer* My personal goal with working out my lower body is to achieve a certain body shape/aesthetic. If this is not your goal, you don’t necessarily need to know your glute shape or research exercises for your specific glute shape. This is just something to help me reach my personal goal of a

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Glute-focused Workout

These exercises will grow your glutes and not legs! #fitness #glutes #gym #gymmotivation #gymlifestyle #fitnessmotivation

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🍑Grow Big Glutes & Visible Abs + Slim Upper Body✨ℹ️

Hey luvs, If you're on a mission to tone your upper body and build impressive glutes while keeping that waistline trim, you're in the right place. Let’s dive deep into how you can achieve this balance through targeted exercise, smart nutrition, and lifestyle changes. My guide will c

760 likes

A woman in purple workout attire stands in a gym, facing away, with text overlay "GROW YOUR GLUTES & build a shelf," highlighting her glutes with white arrows. The image promotes a glute growth workout.

A woman performs Glute Bridges in a gym, using a Smith machine bar and a bench, with text overlays indicating "Glute Bridges" and "3x12" reps and sets for the exercise.

A woman performs Good Mornings in a gym, using a Smith machine bar across her upper back, bending at the hips. Text overlays read "Good Mornings" and "3x12" reps and sets.

THE ULTIMATE GLUTE GROWTH WORKOUT🍑

✨the only workout you need to grow your glutes✨ no, like actually these exercises demolish your glutes in the best way possible, target all parts so you can get that round shape and build an upper glute shelf🍑 if you want a full glute program to follow, i’d love to train together on my app🥰 #Le

104 likes

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