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Hannah Hooker
Hannah Hooker

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A woman in athletic wear stands in a locker room, with text overlay "3 GLUTE EXERCISES FOR THAT SHELF" and "Upper glutes!". Her glutes are highlighted, emphasizing the focus of the workout.
A woman performs glute bias hyperextensions on a bench, with instructions to round her back and not come up too high to target glutes effectively.
A woman performs hip thrusts with a barbell in a gym, with text advising to come all the way up to fully engage the glutes.
A woman performs Bulgarian split squats in a gym, with text instructing to go all the way down for glute bias and a 90-degree angle with the working leg.
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BUILD A SHELF WITH THESE GLUTE EXERCISES!

If you’ve heard the reference “shelf” this is referred to the upper portion of your Glute max at the top of your Glutes.

I’ve put together 3 exercises I do for this specifically. You can either do these 3 together in the same lower body workout or split them up throughout two leg days in the week and add in other exercises!

#Lemon8partner #glutegains #gluteworkout #legday #glutes

2025/1/6 Edited to

... Read moreHey everyone! So, you've probably heard the term 'glute shelf' floating around, and if you're like me, you're wondering how to get one! From my experience, building that prominent 'shelf' isn't just about hitting any glute exercise; it's really about targeting the upper part of your gluteus maximus and getting some good development in your gluteus medius for that rounded look. When trainers talk about a 'shelf' in the gym, they're usually referring to that nice, defined curve at the top of your glutes, right where your lower back meets your bum. It’s a key part of overall glute aesthetics and strength, giving that sought-after shape! I've learned that consistent effort and proper form are game-changers. For those glute bias hyperextensions, I really focus on rounding my back slightly and making sure I don't come up too high – that's when I feel it burn in the right spot, isolating those upper glute fibers. And with hip thrusts, it's all about that full hip extension at the top to really squeeze those upper glutes. Don't be afraid to go for a challenging weight, as progressive overload is essential for growth; I always try to add a little more weight or reps each week. For Bulgarian split squats, going deep and maintaining that 90-degree angle with your working leg makes a huge difference; it truly targets the glutes effectively, and I find it helps with both the upper glute max and the gluteus medius for overall shape. Beyond these three amazing exercises, I've found a few other tips helpful for overall glute development and getting that 'before and after' transformation. To really make sure I'm hitting all angles and supporting that 'shelf' look, I also incorporate exercises like cable glute kickbacks and abduction machine work. These specifically help to build the gluteus medius, which contributes significantly to the upper, outer fullness and can really enhance that 'shelf' appearance. While the 'shelf' typically refers to the upper glutes, don't forget to work your entire glute complex. For a well-rounded look, I also ensure I include deeper squats or lunges to engage the lower glute fibers, ensuring balanced development. Building a 'glute shelf' isn't just about the exercises; it's a lifestyle! Remember to fuel your body with enough protein for muscle repair and growth; I aim for at least 0.8-1 gram of protein per pound of body weight daily. And don't forget about recovery – getting enough sleep is crucial for muscle repair and growth. Consistency is truly key for seeing those 'before and after' results. Don't get discouraged if you don't see changes overnight – keep pushing, focus on your mind-muscle connection, and trust the process. You'll be amazed at what your body can do when you commit to it!