Which exercise works the upper glutes the best?
To target the upper glutes effectively, exercises that focus on hip extension, abduction, and external rotation are most beneficial. Here are some of the best exercises for working the upper glutes:
Hip Thrusts: This exercise is excellent for glute development, especially the upper glutes. By performing hip thrusts with a focus on squeezing the glutes at the top of the movement, you can effectively target the upper portion.
Cable Pull-Throughs: This exercise works by emphasizing hip extension, which engages the upper glutes. The constant tension from the cable adds extra resistance throughout the movement.
Bulgarian Split Squats: This single-leg exercise targets the glutes, with a strong emphasis on the upper glutes, when you focus on driving through the heel of your front foot.
Step-Ups: By stepping onto an elevated surface and driving through the heel, you engage the upper glutes. Adding weight increases the intensity and effectiveness of this exercise.
Clamshells: This exercise specifically targets the gluteus medius, which is part of the upper glutes. It’s great for isolating this area and can be intensified by using resistance bands.
These exercises, when combined into a regular workout routine, can help strengthen and develop the upper glutes effectively