5 Best Exercises for Top of Bum: Build Your Dream Glutes

Are you looking to sculpt and enhance your glutes for a sexier silhouette? If so, you’re in the right place! Let’s explore the best exercises for top of bum and why they should be part of your workout routine.

Targeting the upper glutes with the right exercises can make a significant difference in both aesthetics and functionality. 

Whether you’re a beginner or an intermediate fitness enthusiast, we will help you say goodbye to pancake butt for good! Are you ready? Let’s get started! 

Why Focus On Upper Glute Workouts?

Targeting the upper glutes isn’t just about appearance. These muscles contribute to hip stability, balance, and power during activities like running, jumping, and lifting.

Strong upper glutes also help protect your lower back by providing added support and reducing strain on the lumbar spine. 

If you’ve ever noticed a lack of lift in your glutes or experienced instability during certain movements, exercises for top of bum can address those issues while enhancing your overall shape. And, of course, it looks really good!

Getting To Know The Muscles

The glutes are actually made up of two main muscles: the gluteus maximus and the gluteus medius.

• The gluteus maximus is the largest muscle in your glutes, responsible for that round, lifted look and powering big movements like squats, deadlifts, and hip thrusts. It’s all about strength and size! 
• On the other hand, the gluteus medius is a smaller, upper-side muscle that focuses on stability and balance.

Together, these muscles create a strong, functional, and well-rounded glute structure!

Best Exercises For Top Of Bum

When it comes to sculpting and strengthening your glutes, most people focus on the main area of the buttocks, often forgetting the importance of the upper glutes. 

The top of your bum plays a vital role in achieving that round, lifted appearance while supporting your posture and lower back stability. 

Here are some of the most effective exercises for activating and strengthening the upper glutes. Add these to your workout plan to focus on this often-overlooked area.

1. Hip Thrusts

Hip thrusts is one of the best compound glute exercises. This glute-building exercise effectively targets the entire gluteus maximus, including the upper portion. The main advantage of this exercise is that it works the muscle in isolation.

Step by step:

• Sit on the floor with your upper back resting against a bench.
• Roll a barbell or weighted plate over your hips.
• Plant your feet flat on the ground, hip-width apart.
• Thrust your hips upward, squeezing your glutes at the top.
• Lower slowly and repeat for 10-12 reps.

2. Free Squat

On this one, the goal is to use less load in free squats to prioritize amplitude. Keep in mind that you have to perform a “deep squat”, breaking the 90º knee flexion barrier.

Step by step:

• Stand straight with feet hip-width apart.
• Inhale and push your hips back as if you're sitting in a chair.
• Lower your hips as far as you can while keeping your back straight.
• Push through your heels and stand up.
• 3 sets of 15 reps.

 3. Single-Leg Romanian Deadlift

This exercise builds strength and balance while isolating each glute individually.

Step by step:

• Stand on one leg with a dumbbell in the opposite hand.
• Hinge at your hips, lowering the weight toward the ground while keeping your back straight.
• Return to the starting position and repeat for 8-10 reps per leg.

4. Side-Lying Clamshells

Clamshells exercise is perfect for activating the gluteus medius, which helps shape and lift the top of your bum. Therefore, it is considered one of the best exercises for top of bum. For greater resistance, you can use an elastic band on your knees.

Step by step:

• Lie on your side with your knees bent at a 90-degree angle.
• Keep your feet together and lift your top knee outward, squeezing your glutes.
• Lower and repeat for 15-20 reps per side.

5. Step-Ups

Step-ups are a functional exercise that targets the upper glutes while improving balance and coordination.

Step by step:

• Stand in front of a sturdy step or bench with a dumbbell in each hand.
• Step up with one leg, driving through your heel to lift your body.
• Step down with control and switch legs for the next rep.
• Perform 10-12 reps per leg.

How to Add Upper Glute Exercises to Your Routine

For beginners, aim to perform 2-3 sets of each exercise twice a week. Intermediate fitness enthusiasts can increase to 3-4 sets and add resistance as they progress. 

Here are some tips to maximize results:

• Warm up with dynamic stretches to prepare your glutes for activation.
• Focus on proper form to engage the target muscles effectively.
• Pair upper glute exercises with lower glute and hamstring movements for balanced development.

Common mistakes when targeting the top of your bum

When training the upper glutes, it’s easy to unknowingly make mistakes that can hinder your progress or even lead to injury. Here are some common pitfalls to avoid:

1. Using too much weight and sacrificing form

It’s tempting to load up on heavy weights to feel like you’re making faster progress, but this often leads to poor form. Without proper alignment and controlled movements, other muscles like your lower back or hamstrings take over, leaving your glutes underworked. Focus on technique first—perfecting your form with lighter weights will yield better results in the long run.

2. Neglecting glute activation exercises

Skipping glute activation before starting your workout is a common error, especially for those with sedentary lifestyles. If your glutes aren’t properly engaged, other muscles may compensate during exercises, reducing the effectiveness of your training. Adding a quick 5-minute activation routine with exercises like clamshells or resistance band lateral walks ensures your upper glutes are fully primed and ready to work.

3. Overtraining the glutes without proper recovery

Your glutes are like any other muscle group—they need time to recover and rebuild after intense workouts. Overtraining can lead to fatigue, reduced performance, and even injury. Aim to train your glutes 2-3 times a week, incorporating rest days and recovery techniques like stretching and foam rolling to maximize growth and prevent burnout.

FAQs

1. Can these exercises help lift my bum?

Yes! Targeting the upper glutes with these exercises can help create a round butt and a lifted appearance by strengthening the muscles responsible for the “top” shape of your glutes.

2. How long does it take to see results?

Consistency is key. With a proper routine and balanced diet, you can start noticing changes in strength and shape within 4-6 weeks.

3. Do I need weights for these exercises?

While weights can enhance results, many of these exercises can be performed with just your body weight, especially for beginners.

4. How often should I train my upper glutes?

Training your glutes 2-3 times per week is sufficient for most people, allowing for recovery and growth.

5. Are these exercises suitable for beginners?

Absolutely! All exercises can be modified to suit your fitness level, making them beginner-friendly.

6. Why is it important to focus on glutes muscles evenly?

Focusing solely on one part of the glutes can lead to imbalances and limit your progress. For example, neglecting the upper glutes can result in weak hip stabilizers, affecting your posture and increasing the risk of injury.

On the other hand, ignoring the lower glutes may leave you without the strength and power needed for more dynamic movements. Incorporating exercises that target both areas ensures functional strength, better aesthetics, and a well-rounded routine.

By understanding the differences between the upper and lower glutes, you can design workouts that achieve both strength and shape, leaving no part of your glutes undertrained.

Final Thoughts

As we established, focusing on the upper glutes is more than just about aesthetics, it’s about building a strong foundation for your overall fitness. That's why it's essential to put exercises for top of bum in your workout routine.

So get ready and start transforming your glutes today!

Don't forget to download Flex fitness app and learn new exercises and workouts for different parts of your body.