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When you do your favorite booty workouts, how often do you work your upper glutes? Many people don’t pay attention to this area and neglect it.
Because your butt muscles are the largest in your body, they should be your primary emphasis if you want to build a stronger, leaner lower body. Any workout that involves gluten burns more calories and results in a bigger total fat loss for your complete body.
Additionally, there are a lot of benefits to working out your upper butt, including getting a better bum and avoiding lower back pain. So, if you think your upper glutes are smaller and less shaped than your lower glutes, then upper butt glute workouts and tips are for you.
How Can You Maximize Your Glutes Development?
The primary exercises that will increase your glutes are squats, lunges and deadlifts. In general, your goal is to increase your deadlift and squat by about 20%. If you are doing the exercises correctly, you should not experience any discomfort. If you feel tightness or pain during the lift, you are probably overloading your muscles and working them too hard. When you stop to rest, you should be able to resume with the next set without any significant discomfort.
No Equipment?
With a combination of free weights, resistance bands, kettlebells, and bodyweight exercises, you can still pack a powerful punch. Start with 5 to 10 minutes of aerobic exercise (running, walking, swimming), followed by strength training. For example, for a full-body workout, do pushups and pull-ups; for a chest workout, use dumbbells to press and lower, and do bench presses and shoulder raises. Repeat the same routine 3 times a week and continue building on the program to reach your goals.
Below are some of the best glute exercises you can do at home.
Bridges
Bridges are a good way to strengthen your glute muscles. Place your back against a hard surface. Bend your knees, put your feet down on the floor, and put your arms next to your body so they are close to you. Squeeze your glutes and lift your hips off the ground as high as you can. Stay in this position for about 20 to 30 seconds, then start to come down again. 10 times. Do three sets in a row. Keep your hips level as you move.
Advanced bridges can be done as your strength gets better. Lift your hips toward the ceiling to get into the bridge pose. Stand in this position with your left foot on the ground and your right knee bent. Bend your right knee, then do the same with your left leg. Repeat 10 times. Perform 10 kick-outs on each leg in the bridged position before you lower your hips back down to the ground.
Quadruped Exercises
If you want to know how to workout your upper butt in a very effective manner, one of the best ways to target your glute muscles is to do exercises in a quadruped position, with your hands and knees. At the same time, lift and straighten your right leg out behind you. Kneel with the bottom of your foot facing the ceiling. Squeeze your glute muscle and push your heel up toward the ceiling at the same time. Then, lower your leg so that your thigh is level with the ground. Repeat 10 times, then switch your legs. Work up to three sets at a time.
Squats
Squats are a great way to isolate your glute muscles. Stand shoulder-width apart with your feet shoulder-width apart. Squat into a squat stance by bending your knees. As if you’re going to sit in a chair, stick your butt out behind you. Throughout the exercise, keep your knees centered over your feet. As you squat, raise your arms out in front of you to assist you stay balanced. Squat as low as you can and hold for three seconds before returning to standing. Work up to three sets of ten repetitions.
As your strength improves, progress to more advanced squatting exercises. To increase the effort, add hand-held dumbbells to the basic squat or add leg motions — in a low squat posture, perform kick-outs, straightening one leg at a time. To increase the difficulty, do one-legged squats.
Lunges
To separate your upper glute muscles, do lunges. Stand with your feet shoulder-width apart and your back straight. With your right foot, take a 12-inch step forward. Slowly lower your left leg to the ground while maintaining a straight spine. Return to a standing position by pressing down on your right heel. Throughout the exercise, keep your right knee centered over your right foot. Work up to three sets in a row, repeating 10 times on each side. To make this exercise more tough, hold dumbbells in your hands.
As your strength improves, progress to plyometric lunges. With your right leg ahead, lower yourself into a lunge position. Jump up and switch leg positions in the air, landing in a lunge stance with your left leg ahead, starting from the lunge position. Work up to three sets of ten repetitions.
Step-Ups
Stepping onto an elevated platform with your legs alternated and concentrating on utilizing both your legs and your bum to drive yourself upward is a terrific butt-firming exercise. Hold a dumbbell in each hand, arms extended on the side of your body, palms facing inward, to increase the intensity.
Of course, you can complete this exercise by taking the stairs instead of the elevator or the lift. It’s just as good to walk up an incline, whether it’s a hill or a treadmill angled at 10 to 15 degrees.
Inverted Flyers
Because the action targets both the gluteus minimus and the gluteus medius, inverted flyers are an excellent upper glute workout. Stand with your feet hip-width apart, abdominal muscles engaged, and arms swinging freely at your sides to perform an inverted flyer. Bend your left knee to raise your leg. Swing your right arm forward and your left arm behind you as you warm up. Lean forward and extend out with your arms, clinging to your right hip. Lean forward until you can no longer move any further, then straighten your left arm and leg. To complete one repetition, return to the starting position and repeat with your right leg.
Glute Kickbacks
Performing glute kickbacks is an excellent workout for toning and strengthening the upper area of your buttocks. Begin by getting down on your hands and knees on the floor and performing a glute kickback. Align your hands with your shoulders to create a straight line. Lift one leg into the air, keeping your knee bent, until your foot is just above your head. Repeat with the other leg. Maintain the activation of your gluteal muscles throughout the movement. Lower your leg back to the starting position and repeat the process with the other leg to complete the glute kickback exercise.
Final Thoughts
Your glutes are important to the overall shape of your body, but they are also essential for your health. Strong glutes will help you walk, sit, stand, and even jump higher, so if you want to increase your strength and definition, work your glutes. To help you with your workout, keep a copy of this article handy and read it when you need a glute workout for the day.
By combining glute kickbacks, squats, lunges, and step-ups, you can complete a three-part glute workout in no time.
The glutes are the largest and most powerful muscles in the body. They make up a third of your entire leg. They are the muscles responsible for moving your hips and your legs. When they are not working properly, you can feel the effects in your lower back, your knees, your hips, and your legs. They are a vital part of the body’s core and are essential to achieving good posture.
