Upper glutes?!

I'm lost! I've been steadily losing weight which is wonderful. But I'm noticing that the top of my butt is getting very flat. I already do squats, lunges, stairs ect...and the lower half of my bottom seems to be keeping it's shape. Any specific exercises to build up the top half? Is that even a thing?! I'm not looking to have a huge rear end, which seems to be the trend. But I'd like for it it have some shape haha! Not sure if it matters, but I'm still losing weight, probably 10-20 pounds to go still. So I imagine my flat rear end will only get flatter haha!

Replies

  • sardelsa
    sardelsa Posts: 9,812 Member
    In a deficit, you will be mostly maintaining the muscle you have... So for the most part..what is there is there (unfortunately). Now you can work specifically on the upper glutes to maybe help them out and build a little, some great things you should be including in your programming would be hip thrusts (barbell and banded), back extensions, hip extensions, donkey kicks, abductions, lateral band walks etc. Your best bet is to follow a program like Strong Curves and maybe add in a few extra sets or exercises for the upper glutes.
  • Fitnessmom82
    Fitnessmom82 Posts: 376 Member
    sardelsa wrote: »
    In a deficit, you will be mostly maintaining the muscle you have... So for the most part..what is there is there (unfortunately). Now you can work specifically on the upper glutes to maybe help them out and build a little, some great things you should be including in your programming would be hip thrusts (barbell and banded), back extensions, hip extensions, donkey kicks, abductions, lateral band walks etc. Your best bet is to follow a program like Strong Curves and maybe add in a few extra sets or exercises for the upper glutes.

    Awesome! Thank you! I'll start incorporating those into my routines and check out Strong Curves!
    I guess I am so used to being over weight that my "skinny butt" is much smaller than I thought it would be haha. Not a problem I ever anticipated
  • canadianlbs
    canadianlbs Posts: 5,199 Member
    i saw something somewhere about a 'bent-over lunge' . . . too lazy to google it for you, sorry :P
  • Fitnessmom82
    Fitnessmom82 Posts: 376 Member
    i saw something somewhere about a 'bent-over lunge' . . . too lazy to google it for you, sorry :P

    Thanks! I'll check it out. I'm currently too lazy to Google too, perhaps after coffee in the morning!
  • lancenuovo
    lancenuovo Posts: 517 Member
    glutes can have an "upper"? man, i have no idea what I am doing. lol