Upper Glute Exercises That Lift and Firm Your Glutes

These Upper Glute Exercises Will Lift and Firm

Targeting and growing the UPPER glutes can be challenging but these are the upper glute exercises to do it! IFBB Pro Bikini Competitor Marcia Goncalves joined Critical Bench to show her champion level glutes.

Do the glute exercises in this video consistently and just like Marcia, you too have a shot at lifting that butt and growing your upper glute muscles.

Remember, the butt has 3 muscles and they all have different AND overlapping functions but doing only leg exercises is not the way to grow that butt.

Gluteal muscles. The gluteal muscles are a group of three muscles which make up the buttocks: the gluteus maximus, gluteus medius and gluteus minimus. The three muscles originate from the ilium and sacrum and insert on the femur.

Wikipedia

3 glute muscles

Hey everybody coach Brian here with criticalbench.com certified strength coach. Today Marcia and I go through some exercises that you can use to increase and grow your upper glutes.

Hey everybody coach Brian here with criticalbench.com certified strength coach.

Today Marcia and I go through some exercises that you can use to increase and grow your upper glutes. A lot of people say  I’ve got a saggy butt. How do I  focus on getting that butt lifted.

That definitely has to do it a lot with the upper part of your glutes.

Marcia  is going to show you a bunch of different exercises that are upper glute specific.  You can use these at home or at the gym.

Do three sets of 10 reps but not as fast as you can. Try to get a good range of motion when you’re doing these upper glute exercises in order to get the most from the actual exercise.

Upper Glute Exercise Glute Bridge with a Dumbbell

Marcia  is going to take this 20 pound plate or a dumbbell put it right on her hips this is going to be a glute bridge with resistance.

Your hips are going to go up and  come back down  you can see she’s holding up that weight in place so it doesn’t roll.

Squeezing the glutes at the top really trying to get those hips up as high as you can.

Upper Glute Exercise Kneeling Squat

The next exercise is a kneeling squat.  So as you can see she’s in a kneeling position her butt is on her heels. What she’s going to do is just hold the weights here and then she’s just going to pretty much stand up.

But in a kneeling position down nice and slow think of this as a vertical movement up and down there is control and now when you get to the top of the lift you want to squeeze those glutes as hard as you possibly can.

Upper Glute Exercise The Donkey Kick

Now we’re going to move into a donkey kick. This is a quadruped position on all fours.

Be careful when you’re using this exercise you want to make sure that you’re kicking straight back and also straight up. You don’t want that leg to deviate in any direction.

Because again we’re trying to focus on that upper part of the glute. As you could see her left leg is going straight up her knee is in line with her hip.  That’s going to maximize the upper glute activation.

Upper Glute Exercise Single Leg Glute Bridge

Now let’s do the single leg glute bridge. Marcia is on her back her left leg is doing all the work her right leg is extended and foot is up off the ground.

Lift your hips up as high as you can squeezing at the top for about a second or two. We’re not going for speed she’s going for strength and control on this one perfect.

So there you have 3 upper glute exercises that will lift and firm your butt.

Brian criticalbench.com thanks for watching

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