Upper Glutes

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    Apr 10, 2011 11:21 PM GMT
    I've been building up my glutes lately and it's going pretty good except I feel like the upper part of the glutes are kind of flat. Are there any exercises that target the upper glutes?
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    Apr 11, 2011 12:23 AM GMT
    Here is a link to one of the more interesting articles I came across about working the glutes. Take a look.


    http://www.t-nation.com/free_online_article/sports_body_training_performance/dispelling_the_glute_myth
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    Apr 11, 2011 12:27 AM GMT
    karate, swimming, rollerblading, squats... etc...

    The trick between getting your upper glute vs. lower glute to grow is to flex really hard.

    The lower glute will get its shape naturally because it is lower... and we use it in almost EVERYTHING we do... but the upper will only be used when "flexing" your butt muscle.

    So, next time you do any butt workout, FLEX as hard as you can while doing it.


    Trust me though when I say this: It is really hard to maintain a full butt flex for a long time.

    only way I was good at it was because of karate and getting into a horse stance.
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    Apr 11, 2011 12:36 AM GMT
    Squats are the king of building perfect glutes. I actually feel that my upper glutes right below the lower back look more muscular than the lower part because I squat heavy.
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    Apr 11, 2011 12:41 AM GMT
    Squats squats squats
  • westdave

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    Apr 11, 2011 1:15 AM GMT
    the upper part of the "glute" , just below the hip is partially the gluteus medius, the gluteus maximus's little brother.The gluteus medius works alot in hip abduction..(swinging the legs away from the midline of the body).Any sport that has side-to-side movement such as roller blading, x-country skiing, figure skating and hockey incorporate this side-to-side movement..I recomment side lunges, going deep into the lunge where the bent leg's upper leg is parallel to the floor and the trailing leg is kept straight to stretch out the groin (adductor muscles). I also find deadlifts using kettlebells to be amazingly effective in pumping this area. When bringing the bells back up remember at the end of each rep. to pnch your glutes together. This seems to enhance this work.
    . I hope this little bit helps.

    Dave ACE/NASM CPT
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    Apr 11, 2011 1:18 AM GMT
    I already do squats, and thanks for the link and advice dudes.
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    Apr 11, 2011 1:34 AM GMT
    good luck!! keep us posted on your results
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    Apr 11, 2011 3:15 AM GMT
    You guys were right, I just did four sets of fifty with ten pound dumbbells and and I already see a difference.
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    Apr 13, 2011 12:54 AM GMT
    Try doing 3 sets of 12 reps of at least 225 lbs, it's like having an orgasm ;)
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    Apr 13, 2011 1:06 AM GMT
    CHIdude saidTry doing 3 sets of 12 reps of at least 225 lbs, it's like having an orgasm ;)


    wow thats a lot!!!!
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    Apr 13, 2011 1:40 AM GMT
    CHIdude saidTry doing 3 sets of 12 reps of at least 225 lbs, it's like having an orgasm ;)
    I picked up two of my friends at the bar a few nights ago and squatted while holding them. They totaled ~370 lbs. Not bad for someone with two herniated disks. icon_lol.gif