Glutes question

[Minnaloushe]

How do you target your upper glutes? I have been doing squats and lunges and that has been working well for my hamstrings and the bottom part of my butt. But I'd really like to get that muscle that is at the top of my rear, but I can't seem to "find" it in any of the exercises that I've been doing. I'd like to give it a little lift lol. Suggestions? Thanks!

[Mindi912]

try
hyperextensions
leg press
Bun Squats
Stiff legged DL's

leg press place your feet near the top of the plate

Bun Squats - place the bar slightly further down your back (not resting on traps as normal), balls of feet slightly elevated, toes pointed slightly outwards. Lean forward, place chin on chest and lower yourself

[matthewluke60]

Get on those Goodmornings! The women who I train with strongman/women do them with us and all have PHENOMINAL glutes. And I don't mean that in just the man seeing a woman with a nice booty way, I mean that in the professional looking at a physique way as well, very nicely developed all around. Yeah, RDL's too.

[justagirl]

2nd good mornings and still legged dls, also try step ups :)

[greyhair]

How do you target your upper glutes? I have been doing squats and lunges and that has been working well for my hamstrings and the bottom part of my butt. But I'd really like to get that muscle that is at the top of my rear, but I can't seem to "find" it in any of the exercises that I've been doing. I'd like to give it a little lift lol. Suggestions? Thanks!

I'm guessing your looking to work the gluteus medius and gluteus minimus
http://www.exrx.net/Graphics/GluteusMediusPosterior.gif
http://www.exrx.net/Graphics/GluteusMinimus.gif

Exrx.net is very useful for finding the right exercises:
http://www.exrx.net/Articulations/Hip.html#anchor847041
Here are a couple of exercises that help.
http://www.exrx.net/AnimatedEx/HipAbductor/LVSeatedHipAbduction.gif
and
http://www.exrx.net/AnimatedEx/HipAbductor/CBHipAbduction.gif

There are some others, but without a picture, they are difficult to describe.
One that I suggest uses body weight and maybe a dumbell.
Picture your standing (using your left foot) on the edge of a platform with your right foot dangling off the platform. Hold a weight in your right hand (the side that is dangling) keeping the weight on the same spot on the side of your thigh, move your right hip up and down. This will work your left gluteus medius and gluteus minimus.
Then do the other side.

Good luck.

[firecracker3]

These exercises are all great...I have, though as a women who carrys her weight here mostly, find that is more diet and cardio then weights...once my diet is cleaned up and I commit to more cardio, it comes off and the true shape comes out :)