EXERCISES THAT WILL GIVE YOU THAT SHELF BOOTY
The shelf is important to build nice all around glutes so by building that we need to target the upper portion of your glutes and here are the two exercises that can help you with that.
One is a compound movement and the other is more of a isolation movement so they’re not comparable but I’d recommend doing the hip thrust in the beginning of your workout as you can load this heavier vs the back extension I would either do in the beginning of the workout or as a burnout at the end.
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To build a shelf booty effectively, it’s essential to focus on both muscle engagement and proper form. When performing hip thrusts, ensure your upper back is resting against a bench, and drive through your heels to lift your hips, keeping your core engaged. Avoid overarching your back; instead, focus on pushing through your glutes at the top of the movement. Incorporating resistance bands around your knees during glute bridges can also increase muscle activation. Back extensions are vital for targeting the lower and upper glute regions. Use a hyperextension bench, keeping your body aligned as you lower and raise your torso. Focus on squeezing your glutes at the top for greater impact. Mixing these exercises with additional glute workouts—like Bulgarian split squats or kettlebell swings—can further enhance your results. Always prioritize your form over weights to prevent injury and optimize muscle growth.