Upper glute workout: How to do them easily 2024

Upper glute workout? Just like the different other types of workouts that you do, the upper glute workout is one of a kind and extremely beneficial for both men and women.

There has been a lot of misconception about only men doing the upper glute workout but that’s not true. It is something that both males and women can do easily at home as well. In this article, we will be covering everything about upper glute workouts and their benefits along with how to do them easily.

Table of Contents

Importance of doing the upper glute workout –

Glute / Hip training is as necessary for females as it is necessary for males. That’s why everyone should train the glute muscles at least once a week.

Apart from being the powerhouse of tissues in your body, they are good for building muscle mass. Along with this, your look also looks good with the shaped glutes.

Many people don’t know this but your upper glute is a big part of your physical appearance and if they lack in shape and proper size as compared to your lower glue then it might look a bit odd.

Strong hips improve athletic performance. The glutes provide the power for quick and explosive movement. This is the major reason why these kinds of workouts are performed by athletes in the Olympics, especially the Olympic runners, as a weak glute can result in weak sprinters.

Also, shaped and strong glutes make your lower body look good and fit the jeans/pants properly.

So today we will be telling you about some such exercises, in which you will be able to get strong and shaped glutes/hips by including them in the workout.

Nutrition regarding glute building –

Well as it is said and believed there is no point in doing a workout if you are not taking care of your proper nutrition as both of them go hand in hand.

No matter how many exercises you do in order to build the proper shape and size of your glutes, if you don’t fix your nutrition then your efforts might go in vain.

In order to build your upper glute muscles, you need enough protein and calories to grow yourself and your muscle mass.

For this, you must make sure to eat a proper calorie diet and intake enough protein as per your height and weight. You can consult a nutritionist or a dietitian to maintain a proper diet chart for you including all the nutritious meals as per your taste and preferences.

Also, you need to show that you avoid excessive carbs, fat, and junk food as the saturated fat and other harmful ingredients present in your packaged food might have adverse effects on your body and workout.

Apart from an adequate diet you also need to keep a check on your sleep levels because if you don’t get enough sleep you will feel tired and sleepy all day which will hamper your energy levels and you will not be able to focus on your daily workout.

Also, you need to stabilize your daily habits and make necessary lifestyle changes in order to build your glute successfully.

Macros for building your glutes-

As we discussed above, your diet should be a proper combination of protein carbohydrates, and a little bit of fat, and in all three things, protein should be the king. Why? This is because it helps in building and repairing your muscles so make sure to have adequate protein in your daily meals.

In case you don’t know your body requires double grams of protein as per your body weight which means 2 grams of protein per kg of your overall weight. for example, if you are 50 kgs then you at least require a hundred grams of protein in a day.

There are multiple vegetarian and non-vegetarian sources of protein that you can include in your diet as per your preference.

Coming to the part of carbohydrates let us tell you that they play a major role in muscle growth and play a major role in adding fuel to your potential muscle building. For people who think that carbs are the enemy then you are wrong as it’s a big myth that carbohydrates are not good for the body.

Obviously, processed and refined carbohydrates that are usually present in junk food might result in a spike in your blood sugar and insulin levels that can increase fat storage and hamper your muscle growth.

But if you intake complex carbohydrates in an adequate manner they can do wonders for your body. Examples of complex carbohydrates include brown rice, kinava vegetables, beans, and oats. You should intake 2 to 4 grams of carbs as per your body weight.

For example, if you were 50 kgs you should eat at least 1010 grams of carbohydrates per day.

Now that you know the importance of carbs, protein, and fat for your body, you must also know the meal timing and frequency to ensure the growth of your upper glutes.

Even if your food is extremely nutritious, if your nutrient timing is not adequate it might not work as efficiently as your mail timing or as big a deal as your workout routine is.

Portion control and meal timings –

Make sure to take at least 3 to 4 meals a day and have control over your portions which means it should neither be less nor too high as per your daily body requirements. To fuel your body you should eat 25% carbohydrate 1 to 2 hours before the workout and 25% protein 1 hour after your workout.

For better understanding, you can get in touch with the health care professional who can tell you the exact amount and meal timings as per your workout region.

Things to keep in mind –

Last but not least avoid eating late at night as it can hinder your metabolism and digestion so try to eat by 9:00 p.m. every day. Practice mindful eating and don’t overboard your body with a lot of food in order to fulfill your daily requirements of protein carbs and fat.

In order to build your upper glute below are a few exercises that you can do. All these exercises help a lot in giving you a good body shape posture and building your upper glute muscles.

If you are a gym freak then you can easily do these exercises with the help of your gym trainer but if you are doing it at home then make sure to read about it thoroughly and follow it step by step so that you don’t end up hurting yourself.

Exercises to grow your upper glute are as follows-

Hip thrusts exercise-

This exercise is very popular for strengthening your glute muscles and training them.

For doing this exercise you just need to put your feet on the floor while supporting your upper back area with the help of a bench.

Once you do that, then take a barbell near your thigh area and make an angle of 45 degrees. After doing that, take the barbell and lift it up slowly, and then go down while squeezing your hips and holding for some time.

However, when you do this exercise make sure to avoid it if you experience any sort of lower back pain as continuing it further can result in severe injury.

The single-leg Romanian deadlifts –

This is known to be a weight training exercise and it is also slightly difficult to do it is believed that many gym enthusiasts also can’t do it properly hence it is always recommended to do this exercise with caution in front of a trainer as doing it alone can cause pain and injury.

Firstly it is recommended to learn and master the simple form of the deadlift before you start doing these.

While you are doing these you can try holding the dumbbell and moving your leg back and going down. There are multiple YouTube videos available for the same that can help you master this posture easily.

Kettlebell Swings-

The kettlebell swings are also very popular exercises for glute strengthening, which make your hips strong and produce power in the targeted area while stabilizing your shoulder muscles and back region.

While doing this exercise just come under a position of half-squat while holding your kettlebell. It can almost touch the ground and slowly bring it upwards.

It is highly recommended to avoid the involvement of your lower back area during the process as it can have adverse effects & can cause pain.

Squats –

As we all know sports are the best and easiest form of exercise that you can do at home we have also recently uploaded a blog that has detailed information regarding how to do squats its benefits step by step-by-step procedures etc we would highly recommend you to have a look at the article and follow the process step by step. Please click here to read our Article – How many squats a day to lose belly fat

Dumbbell lateral lunges-

You already know the benefits of lunges but if you do the dumbbell lateral lunges they will work wonders for your upper glutes. Sometimes lateral lunges are a neglected variation but it has amazing effects on the body.

You just need to take the help of a dumbbell and focus on the side of your glute muscles while moving your legs apart and stretching them. This not only focuses on your upper glute but also is excellent for your inner thighs.

Benefits of doing the upper glute exercises –

It enhances your energy levels and helps in strengthening your glutes
It helps in improving athletic performance and explosive movement
It also ensures a good shape of your body so that you look more fit while wearing skin clothes
It not only makes your muscle mass strong but also gives you a good physique
These exercises involve almost your whole upper body and lower body area along with the back.
It can be done by both men and women

Conclusion ( In a gist)

You must have understood how you can strengthen your hips by doing these simple exercises.

Start doing these exercises today so that you too will be able to get strong and shaped hips. Before you start working on your upper glutes just keep in mind that every individual is beautiful and attractive in the shape or size they already are.

You must work towards increasing your energy levels and having a healthy body but never compare yourself with others.

If you add these exercises with leg workouts, then you can get more benefits.

Health

Upper glute workout: How to do them easily