Best exercises for the upper part of the buttocks?

[naguala]

Hi girls

the botton muscles of my butt have developed but the superior muscles of my glutes have not evolved. What would be some exercises to target the upper area of the butt?

Thanks

[NerdyLady]

Hi girls

the botton muscles of my butt have developed but the superior muscles of my glutes have not evolved. What would be some exercises to target the upper area of the butt?

Thanks

For the gluteus medius:

https://www.bsrphysicaltherapy.com/2...s-5-exercises/

[oregonchick76]

Full-depth squats and deadlifts.

[KatimmuraRMT]

EMG shows that for most people the upper glutes get the most activation from barbell hip thrusts (134.0), followed by seated band hip abductions (93.9), then cable hip rotations (83.9).

Few other popular exercises/recommendations:
Clamshells (70.6)
High step ups (72.0)
Single leg hip thrusts (66.9)
Deadlifts (81.5)
Full squats (27.8)

[fitfanatic123]

Lateral movements hit the upper glutes the most for me.... side lying hip raises, x-band walks, cable abductions, lying abductions, rotary band twists, etc..

[UK44]

[QUOTE=NerdyLady;1590168351]For the gluteus medius:

i have checked this site its realy amazing thanks for sharing such an informative site

[DaRealBigMike]

Hi girls

the botton muscles of my butt have developed but the superior muscles of my glutes have not evolved. What would be some exercises to target the upper area of the butt?

Thanks

Because I've seen s*** about it from actual trainers, I will say that I'm in your favor that there is supposedly an upper and lower gluteus maximus--Bret Contreras uses this terminology so I'm siding with him--his studies show that "donkey kicks" and "hip thrusts" target the upper area the best. Hip thrusts have highest activation during an isometric state. If you are only doing donkey kicks, I will say that ankle weights are pretty much necessary - 20lb adjustables are good.

Deadlifts and squats are great exercises for overall glute growth, imo, though squats will give you mostly "lower" glute activation.
From my understanding, the gluteus medius is the side of the buttocks. Supposedly, enhancing the gluteus medius will give you a "lift" to your booty. Exercises that target the gluteus medius are mostly only lateral raises (lateral movements would be where your legs move outward from your point of view (where a donkey kick would be backwards). Lateral movements with your legs perpendicular to your torso (90 degrees or acute, actually - like how one would be with a hip abduction machine) are the best at targetting the gluteus medius. medium.com/@SandCResearch/how-should-we-train-the-gluteus-maximus-ac35d1bd3c39

I'll let you in on a little secret too... strategically placing HIIT Sprints as an occasional workout will send your glutes to another level. The first time you try them, you'll know what I'm talking about ... you just seriously need to "SPRINT" each sprint ... t-nation.com/training/dispelling-the-glute-myth

[MarieJasmine]

Here are some of the exercises that I perform for the upper Butts and glutes.
Barbell Hip Thrust
Glute and Hamstring Extensions
Luges with Arm Reaches
The STep ups
Floor Jacks
The Uni-Leg Chair Squat
Quadruped Hip Extensions
Lunge Jump
Sets and Reps depends upon your endurance, So I do each with 15 reps of 2-4 sets once a week and it had benefited me alot.
There are many others but these exercises that I have mentioned are the best amongst the others.

[Janina5309]

What everyone else is saying, minus squats, deadlifts, and hip thrusts. You are already developed in these muscle groups. However, isometric holds at the very tippity top of your hip thrusts will definitely help, would be even better with a barbell glute bridge. The abduction exercises will definitely help, abducting to the side but back a little (as if you were skating), will activate the glute medius and minimus.