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EXERCISES TO GROW A SHELF (UPPER GLUTES)

You may have heard the term “shelf” which is basically building your upper Glutes and I’m going to show you the exercises I would NOT skip for this!

Remember to be consistent and focus on progressive overload. It wont happen overnight but it wont happen at all if you’re not intentional with your training!

#Lemon8partner #workouttips #workoutgoals #transform #glutegains

2024/12/12 Edited to

To effectively grow your upper glutes, incorporating several targeted exercises is essential. Key moves include hip thrusts, known for their ability to significantly engage and develop the glute muscles. Many fitness enthusiasts also recommend adding KAS glute bridges at the end of your sets to further stimulate upper glute activation. Additionally, the glute bias hyperextensions are a fantastic way to isolate the glutes without stressing the lower back. By maintaining proper form, such as keeping your back rounded during hyperextensions, you can focus more on the glutes and improve overall strength. Consistency is vital in any training regimen; aim for at least three to four workouts each week dedicated to glute building. Monitor your progress by gradually increasing weights or resistance to achieve progressive overload. Combining these exercises with a balanced diet will not only help you build muscle but also increase overall strength and stability in your lower body. Set realistic goals, track your progress, and stay motivated for a successful fitness journey.

11 comments

Dania Toddler Mom & UGC

Good exercise examples thanks for sharing these also I love your gym fit 😍

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A close-up of a person's legs in athletic wear, with the text "THICK THIGHS Go to Quad & Glute Exercises" prominently displayed. Emojis of an ambulance, fire, and a red heart are also visible, along with a yellow pulley system.

Details for 'Workout 1' including warm-up, main workout exercises (squats, lunges, leg press, Romanian deadlifts, glute bridges, leg extensions) with sets and reps, and cool-down. Illustrations show Romanian deadlifts and glute bridges.

Details for 'Workout 2' including warm-up, main workout exercises (barbell squats, Bulgarian split squats, deadlifts, hip thrusts, step-ups, cable kickbacks) with sets and reps, and cool-down. Illustrations show dumbbell deadlifts, cable kickbacks, and Bulgarian split squats.

Top 10 Exercises for Big Glutes🍑 and Quads🥵

Which ✨muscles✨ are primarily targeted during each exercise❓ ✨Workout 1✨ ❓Squats: Primarily target the quadriceps, hamstrings, glutes, and lower back muscles. ❓Lunges: Engage the quadriceps, hamstrings, glutes, and calves. ❓Leg press: Target the quadriceps, hamstrings, and glutes. ❓Romania

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