Tired of doing a thousand squats and still not seeing the results you want? We’ve all been there.
The secret to a rounder, higher-looking butt isn’t just about putting in the time—it’s about working the right muscles.
This upper glute workout targets the gluteus medius, the muscle you need to build that amazing “top shelf” while boosting your balance.
Ready to get started? Let’s go!
Kneeling 45° Kickbacks
First up, we have a variation on traditional cable kickbacks (KBs). The external rotation here is great for engaging the gluteus medius.
How to perform:
- Start on all fours, with your right leg extended back at a 45° angle and toes pointed downwards.
- Push your right leg upwards while maintaining the slight rotation.
- Make sure your back is straight and you’re not over-arching at any point.
- Slowly lower your leg and repeat.
Triple-Pulse 45° Kickbacks
Don’t get up just yet. For the next 30 seconds, we’re pulsing KBs on that same leg.
How to perform:
- Maintain the starting position from the previous exercise.
- Push your right leg upwards, but don’t bring it down immediately.
- Do three kickbacks and then lower your leg slowly.
- Return to the starting position and repeat.
45° Donkey Kickbacks
Do you think you can push that right upper glute for 30 more seconds?
To really intensify the top-shelf burn, we’re going for donkey kicks. These are very effective and yet beginner-friendly.
How to perform:
- Get on all fours with your knees about hip-width apart.
- Check that your shoulders and back are neutral. Ideally, your core will be braced as well.
- Squeeze your right glute to lift your leg, with your knees still bent at 90°.
- Hinging at the hip, bring your leg down (but not all the way down) and repeat.
Wide Glute Bridge + Abduction
The next group of exercises is all based on glute bridges (GBs), but with a twist — you’ll aim for a wide stance to target more of the top shelf.
How to perform:
- Lie flat on your back with your legs bent, your knees wider than your hips, and your toes turned out.
- Engage your core and keep it stabilized as you go.
- Drive your weight through your heels and squeeze those glutes to lift your hips off the floor.
- Squeeze and hold at the top, all while pushing your knees outwards for an abduction movement.
- Bring your knees back to center, lower your hips in a controlled motion, and repeat from the top.
Abduction Pulses
Next up is another glute bridge and abduction combo that’s great for the whole butt, shelf included.
But rather than going up and down on your bridge, you’ll just hold and do repeated abductions for the entire 30-second interval.
How to perform:
- Get in your Glute Bridge starting position.
- Lift those hips just like you did for the previous exercise.
- Hold at the top and keep it up till the end of the exercise.
- Push your knees outward and inward quickly to do abduction pulses.
3-Second Glute Squeeze + 3 Abductions
While we’re still in the bridge-based exercise group, let’s go for some short holds followed by three abductions at a time.
How to perform:
- Start in your Glute Bridge position.
- Lift those hips, putting your weight into your heels.
- Hold at the top for three seconds.
- Keep holding at the top as you do three abductions.
- Slowly lower your hips and repeat.
Glute Bridge Hold + Abduction
Now, to the last glute bridge exercise in this upper buttocks workout. It’s going to be a lot like exercise no. 5, but with slower, more controlled abductions.
How to perform:
- Get in your Glute Bridge starting position.
- Lift your hips and hold till the end of the exercise.
- Do repeated abductions for 30 seconds.
Kneeling Abduction
This glute-toning exercise trains your hip abductors while isolating your leg from your torso. It helps improve your range of motion as well.
How to perform:
- Start in a side kneeling position with your left knee on the mat and your left hand straight under your shoulder.
- Put your right hand on your right hip. Your right leg should be the “working” side here.
- Activate your glute to lift your leg to hip level.
- Bring your leg back to the starting position, but without letting your toes rest on the mat for long. Repeat in swift but controlled motions.
Double-Pulse Kneeling Abduction
Now, we’re going for a modified version of the previous top glute exercise. Everything is pretty much the same, but with a pulse.
How to perform:
- Get in the same starting position as exercise no. 8.
- Lift your right leg and pulse at the top.
- Lower your leg slowly and repeat.
Standing Kickbacks
We’re back to cable kickback variations. This one is sort of a chair glute exercise. Rather than resting on the cable machine, you’ll use a chair for balance.
How to perform:
- Hinge forward 45°, engage your core, keep your spine neutral, and hold on to the chair with your left hand. Place your right hand on your hips.
- Cross your right leg behind the other.
- Without bending your knee, squeeze your glute to pull back your right leg.
- Once you feel your glute has contracted fully, slowly lower your leg back to the starting position. Repeat.
Pulsing Standing Kickbacks
Now it’s time for the pulsing variation of the kickbacks.
How to perform:
- Start in the same position as the previous upper glute exercise.
- Activate your right glute to drive your leg back. You won’t let it drop completely until the end of the exercise.
- With your leg hovering midway in the air, keep pulling it up and bringing it down slowly.
Fire Hydrants + Side Glute Kickbacks
The official name for the basic fire hydrant shelf-building exercise is the quadruped hip abduction.
Don’t worry, though. It’s simpler than it sounds. Yes, even when it’s combined with some kickbacks.
How to perform:
- Start on all fours, tighten your core, and look down.
- Maintaining the 90° bend in your knee, drive your right leg out to the side and towards the ceiling.
- Squeeze your glute at the top and extend your leg fully behind your body.
- Slowly bend your knee and reverse the movement back to the starting position. Repeat.
Fire Hydrant Hold + Kickout
Let’s push through one more fire hydrant variation. Rather than extending your legs behind you for a kickback, you’ll kick out to the side.
Oh, and you won’t be returning to the starting position after each repetition.
How to perform:
- Start on all fours with an engaged core.
- Lift your leg to the side with a bent knee.
- Extend your knees out to the side for a kickout.
- Bend your knees back to 90° and repeat.
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
