A lot of people think training the upper part of their glutes will fix hip dips. It can actually make them look worse if you overdo it.
That said, your glute medius still needs love. It’s what gives your booty that round, lifted look and more of an hourglass appearance.
Today’s upper shelf glute exercises only take about 10 minutes. Grab a resistance band, and let’s get into it!
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Side to Side Walks
Let’s kick off this upper shelf glute workout with a move that warms up your whole lower body.
For this one, you’ll drop into a squat and walk side to side with a resistance band. It sounds simple, but your thighs and gluteus medius will be on fire by rep 15.
Want to make it harder? Hold a weight in your hands while you walk.
How to perform:
- Put on your resistance band (you may optionally hold a weight in your hands).
- Get down into a squat position.
- Walk from one side to the other while maintaining the squat position.
- Continue walking side to side for a total of 30 repetitions.
Standing Side Kickbacks
This is one of the best exercises for upper glutes because of the diagonal kick angle — you’re not going straight to the side, but slightly back and out.
That little shift in direction is what really targets the upper glute shelf.
If balance is tricky for you, just hold onto a wall or a chair. No shame in that!
How to perform:
- Hold onto something, such as a wall, to help with your balance.
- Keep your knees slightly bent to give yourself support.
- Kick your leg diagonally to the side (not completely to the side) to target the side muscle.
- Bring your leg out and then back in.
- Perform 20 repetitions on one side, then switch and perform 20 repetitions on the other side.
Lying Hip Abductors
Time to lay down — but don’t let that fool you. This one is probably the toughest upper buttock exercise in the whole workout.
You’ll lift your top leg as high as you can against the band, and the key is making sure the movement comes from your hips and glutes, not your upper body.
It also hits the gluteus minimus (the deep muscle underneath), so you’re really getting two for one here.
How to perform:
- Keep your resistance band on and lay down on your side.
- Lift your top leg all the way up as high as you can, then bring it back down.
- Ensure your upper body stays straight throughout the movement so the motion comes only from your hips and glutes.
- Complete 20 repetitions on one side.
- Flip over to the other side and complete another 20 repetitions.
Resistance Band Toe Taps
Here’s a fun one to break up the burn. You’ll stay low and tap your feet out to alternating sides — it’s almost rhythmic once you get going.
Want more resistance? Just slide the band a little lower on your legs.
These are great glute growth exercises at home because they keep constant tension on your working upper glutes the entire time.
How to perform:
- Get into a low position and ensure you stay low the entire time.
- Tap one foot out to the side, then bring it back.
- Tap your other foot out to the opposite side.
- You may place the band lower on your legs if you want to create more resistance.
- Alternate sides for a total of 30 repetitions.
Squat to a Kick Out
You made it to the last one! For this exercise, you’ll squat down, then kick one leg out to the side before dropping back into the squat.
It’s a solid way to finish up because it combines the squat with a lateral kick that targets the upper glute shelf.
Fair warning — your legs will be shaking by the end. But that’s how you know your glutes are putting in the work!
How to perform:
- Perform a squat.
- Kick one leg out to the side.
- Return to the squat position.
- Kick the other leg out to the side.
- Alternate legs for a total of 30 repetitions.
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.
