Upper vs Lower Glute Exercises: 18 Moves for a Rounder Butt

If you’ve done squats for months and your butt still looks flat on top, or one side looks bigger than the other, effort probably isn’t the problem.

Each upper vs lower glute exercise favors a different part of the same muscle, and most routines only train one kind.

In an EMG study, clamshells worked the top of the glute about three times harder than the bottom.

So if you want a round, lifted look and a stronger lower body, training your glutes effectively means doing both.

Below are 10 exercises that target the upper glutes, 6 for the lower glutes, and home and gym workouts that put them together.

Upper Glutes vs Lower Glutes: What’s the Difference?

Meet Your Glute Muscles

Your glutes are three gluteal muscles:

The gluteus medius plays a big role in hip stability and has a role in supporting your pelvis every time you stand on one foot.

That means it has to stabilize you through every lunge and step-up.

There’s No Line, Just Fibers That Do Different Jobs

“Upper glutes” usually means the top section of the glute max plus the gluteus medius.

“Lower glutes” means the bottom section of the glute max, where it meets the back of your thigh.

There’s no seam between those areas, but the fibers don’t all pull in the same direction.

The upper fibers help extend the hip and also move the leg out to the side (abduction) and rotate it outward. The lower fibers mostly handle hip extension.

Fitness coaches boil that down to a simple rule:

What the Research Actually Shows

A systematic review by the Brookbush Institute pulls the studies together, and they only partly support the coaches’ rule.

You can target the top. In a fine-wire EMG study, clamshells worked the top of the glute max about three times harder than the bottom (43.6% vs 14.3% of maximum effort), and side-lying leg raises and side steps showed the same pattern.

You can’t single out the bottom, though. No exercise consistently worked it harder than the top, and bridges, lunges and hip thrusts worked both about equally.

The growth studies fit that picture. Over 9 weeks, hip thrusts and back squats grew all three regions of the glute by similar amounts.

In a 10-week cable study, hip abduction grew the top of the glute by about 10% and barely changed the bottom, while cable hip extension grew the bottom by about 14% and built more total muscle.

The “shelf” at the top of the butt, the part most people care about for aesthetics, comes mostly from the upper glute max and the gluteus medius.

That’s why a squat-only routine can leave the top of your glutes flat while your legs get stronger.

Upper glutes are the squeezers. Lower glutes are the stretchers. Train both, and you train your whole butt.

10 Exercises That Target the Upper Glutes (the “Squeezers”)

These are exercises that emphasize the top of the rep or move your leg out to the side.

Whatever the movement, focus on squeezing your glutes at the top and hold the squeeze for a beat before you come back down.

You’ve probably done a glute bridge before, but adding pulses at the end makes this one a real squeezer.

Since they keep you hovering near the top, your glutes never get a break.

So if it starts to burn, that’s a good sign.

This is the move the other bridges build on, so it’s worth getting right.

Tucking your lower back first keeps the work in your glutes.

Once bodyweight feels easy, just rest a dumbbell or barbell across your hips.

Frog legs might look a little silly, but they change where you feel this bridge.

That’s because they rotate your hips outward, which is one of your upper glutes’ jobs.

So don’t be surprised if you feel this one higher up than a regular bridge.

Now each glute works on its own, so a weaker side has nowhere to hide.

Then the final hold keeps you at the top, right where you want the squeeze.

And your legs might shake a bit by the end, but that’s totally normal!

Clamshells look almost too easy, but they stood out in the EMG research.

In fact, no other exercise tested leaned this hard toward your upper glutes.

Plus, they’re great for targeting your gluteus medius, which you’ll feel on the side of your hip.

This move is a two-for-one, since each half circle works your glute in two directions.

So you basically get a fire hydrant and a donkey kick in every rep.

Smoothing it out takes some practice, though, so take your time.

Every donkey kick ends with your glute fully squeezed, so it fits right in with the other squeezers.

And the pulses keep the tension right there at the top instead of letting you relax.

They’re tiny movements, but they sneak up on you fast!

Once you’ve tried the half circles, this one lets you focus on just the lift.

It’s a simple lateral leg raise that works the side of your upper glutes.

So really squeeze and hold at the top instead of rushing the movement.

Think of this as your kickback, with no cable machine needed.

Driving your heel toward the ceiling gives your glute a strong squeeze at the top.

Just keep both hips facing the floor, since it’s easy to let one open up.

This is a donkey kick with a little something extra at the end.

Straightening your leg at the top keeps your glute working and brings in your hamstring, too.

So if you feel it down the back of your leg, you’re on the right track!

6 Exercises for the Lower Glutes (the “Stretchers”)

These load your glutes in the bottom position, where they’re stretched.

No exercise can isolate the lower glutes, but these give the bottom of the muscle a deep stretch while they build strength through your whole glute and thigh.

Most are compound movements, so your quads and hamstrings work too.

Now for the stretchers! Two little pulses at the bottom turn a basic move into a real challenge.

Since you stay low, they keep constant tension on your glutes while they’re stretched.

Your legs might start to shake, but that just means it’s working!

This combo needs zero equipment, so you can do it pretty much anywhere.

First, the good morning works like a weight-free deadlift, and then the squat piles on a second stretch.

Your hamstrings will definitely let you know they’re working, too!

Going sumo is a simple way to get more glute and inner thigh work out of your squat.

Once bodyweight feels easy, just hold a dumbbell at your chest to level it up.

Or, if you’re at the gym, give sumo deadlifts a try instead.

Why step back instead of forward? Because it keeps your weight over your front heel.

That shifts more of the work onto your glute and less onto your quad.

Plus, the knee drive throws in a balance challenge, which takes a little getting used to!

Ready to finish strong? Jump squats add some power to all that stretching.

You’ll sink down low, then drive through your feet and explode up.

And if you can’t jump anymore, fast squats will still do the job.

When we say “lower glutes,” we usually mean the underside of the butt.

And a lot of people feel this diagonal kick right in that spot.

So if that’s the area you’re after, this one’s well worth a try!

How to Even Out Uneven Glutes

If one glute is bigger or stronger than the other, skip the extra reps on the smaller side and incorporate more unilateral exercises instead.

Training one leg at a time stops your stronger side from taking over, which is usually enough to even things out.

The single-leg glute bridge, reverse lunge and weighted step-ups all work. Start each set with your weaker side and match the reps on the other.

These two moves help too.

Fair warning, Bulgarian split squats are tough, but they’re tough for a good reason.

With your back foot up, your front leg does most of the work through a big range of motion.

And finding the right stance takes a minute, but it’s worth it.

Want single-leg work without all the wobble? This RDL gives you the best of both worlds.

Since your back foot is only there for balance, your working leg still does the heavy lifting.

That’s why it’s a favorite for uneven glutes.

Upper and Lower Glute Workouts You Can Follow

20-Minute At-Home Glute Workout (No Equipment)

All you need is a mat, and it works at any fitness level.

Do each exercise for 30 seconds, then rest for 15. The bridges come first to activate your glutes.

Block 1: Bridges

Block 2: Side-lying (each side)

Block 3: All fours (each side)

Block 4: Standing

Finisher

Gym Glute Workout: Upper and Lower in One Session

Do the compound lifts first while you’re fresh and the isolation moves last.

1. Hip thrust: 3 to 4 sets of 8 to 12 reps
2. Dumbbell Romanian deadlift: 3 sets of 8 to 10 reps
3. Reverse lunges or weighted step-ups: 3 sets of 10 reps per leg
4. Standing cable abduction: 3 sets of 12 to 15 reps per side
5. Finisher: clamshells or band walks, 2 sets of 15 to 20 reps

Rest 60 to 120 seconds between sets on the first three and 30 to 60 seconds on the last two.

How Often to Train Your Glutes (and Keep Progressing)

Aim for glute training two to three times per week, with a rest day between sessions.

For example, do the gym workout on Monday, the home workout on Wednesday, and the gym workout again on Friday.

To keep progressing, add weight or reps once the top of your rep range feels easy, slow down your tempo on the way down, and end most sets with one to three reps left in the tank.

Sleep and nutrition, especially enough protein, matter as much as the training, since your glutes grow while you recover.

Common mistakes to avoid:

Train the Squeezers and the Stretchers

Your upper and lower glutes have no dividing line, but there are two kinds of exercise and you need both.

Squeezers and side moves build the top and the shelf. Stretchers build the bottom and add size everywhere.

Whether your goal is aesthetic or about performance, a training routine with both gives you overall glute strength and a fuller shape.

Start with the 20-minute home workout this week, then add the gym session when you’re ready for more weight.

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