Want to shape your glutes and give them that lifted, rounded look? To target all areas of your booty, you need to work your upper, mid, and lower glutes with the right exercises. Each part of your glutes needs a different type of movement to achieve that perfect shape and tone. In this article, we’ll break down the best exercises for each area of the glutes and give you the tools to create a killer workout.
Upper Glutes (The Lifted Look)
The upper glutes help give your booty that lifted, round shape. To activate this area, focus on exercises that work the gluteus medius and gluteus minimus muscles.
1. Hip Thrusts
- Sit on the ground with your upper back resting against a bench or elevated surface.
- Roll a barbell or weight plate over your hips, then drive through your heels to lift your hips towards the ceiling.
- Squeeze your glutes at the top, then lower back down.
- Perform 4 sets of 12-15 reps.
Why it works: Hip thrusts are great for targeting the upper glutes and maximizing glute activation.
2. Bulgarian Split Squats
- Stand a few feet away from a bench and place one foot on the bench behind you.
- Lower your body into a squat, keeping your front knee in line with your ankle.
- Push through your front heel to return to the starting position.
- Perform 4 sets of 10-12 reps per leg.
Why it works: This exercise isolates the upper glutes and helps with overall booty development.
3. Single-Leg Glute Bridges
- Lie on your back with one knee bent and the other leg extended straight up.
- Drive through your heel to lift your hips towards the ceiling while squeezing your glutes at the top.
- Lower your hips back down and repeat.
- Perform 3 sets of 12 reps per leg.
Why it works: This movement isolates the glutes, especially the upper glutes, and builds strength in the gluteus medius.
Mid Glutes (The Fullness)
The mid glutes are the central area of your booty and contribute to the overall fullness. To target the mid glutes, focus on exercises that involve hip extension and abduction.
1. Deadlifts
- Stand with your feet hip-width apart and a barbell in front of you.
- Bend at the hips and lower the barbell down, keeping your back flat and your core engaged.
- Drive through your heels to return to standing.
- Perform 4 sets of 8-10 reps.
Why it works: Deadlifts are a compound exercise that works the glutes and hamstrings, with a focus on the mid glutes for full booty development.
2. Glute Kickbacks
- Start in a tabletop position on your hands and knees.
- Lift one leg towards the ceiling, keeping your knee bent at 90 degrees.
- Squeeze your glutes at the top and slowly lower back down.
- Perform 3 sets of 15 reps per leg.
Why it works: Glute kickbacks isolate the mid glutes and help add definition to the center of your booty.
3. Cable Kickbacks
- Attach an ankle strap to the low pulley of a cable machine and secure it around your ankle.
- Stand facing the machine and kick your leg back while keeping your knee straight.
- Return to the starting position with control.
- Perform 3 sets of 12-15 reps per leg.
Why it works: Cable kickbacks target the mid glutes and provide constant tension through the movement.
Lower Glutes (The Firm & Full Look)
The lower glutes create a rounded, firm look at the bottom of your booty. To activate the lower glutes, focus on exercises that involve hip extension and glute squeeze.
1. Romanian Deadlifts
- Stand with your feet hip-width apart and a barbell or dumbbells in front of you.
- Bend at the hips, keeping your back flat, and lower the weights down towards your shins.
- Squeeze your glutes as you return to the standing position.
- Perform 4 sets of 10-12 reps.
Why it works: Romanian deadlifts target the lower glutes and hamstrings, helping to lift and firm the bottom of your booty.
2. Sumo Squats
- Stand with your feet wider than shoulder-width apart and toes turned out.
- Lower into a squat, keeping your chest up and knees tracking over your toes.
- Drive through your heels to return to standing.
- Perform 4 sets of 12-15 reps.
Why it works: Sumo squats emphasize the lower glutes, helping to build fullness and firmness in the lower part of the booty.
3. Kettlebell Swings
- Stand with your feet hip-width apart and a kettlebell between your legs.
- Hinge at the hips and swing the kettlebell up, driving your hips forward and squeezing your glutes.
- Lower the kettlebell back down and repeat.
- Perform 3 sets of 15-20 reps.
Why it works: Kettlebell swings activate the lower glutes while also engaging the hamstrings and core.
Conclusion
To create a well-rounded, lifted booty, it’s essential to target all areas of your glutes: upper, mid, and lower. Incorporate these exercises into your routine and watch your booty transform into a toned, sculpted masterpiece. Get to work and start feeling the burn in all the right places!
