10 Best UPPER Butt Exercises for Gluteus Medius Muscle

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What is the KEY to building the gluteus medium aka upper glutes? What exactly does it take to hit this smaller glute muscle and not necessarily other muscles in the glutes and legs?

Your glute medius is pound for pound the weakest muscle in your lower body. This is because unless you are directly training it, the glute medius is going to have a tendency to get weak and dominated by the more heavily concentrated on muscles like the quads and hamstrings.

There are many glute exercises out there that primarily target the gluteus maximus but if you want your upper butt to grow, you need to do these 10 upper butt specific exercises!

Strength Coach Brian Klepacki, MS, CSCS knows the butt very well. In fact, he’s spent the last year making several videos all about glute training, glute exercises, glute stretches, glute anatomy and with him in this video is NPC Bikini Competitor, Sarah Demarco and she is showing you the 10 Best UPPER Butt Exercises for Gluteus Medius Muscle.

Here are the 10 Best Gluteus Medius Exercises that hit the upper butt:

-Single leg Squat
-Squat to Hip Abduction
-Curtsy Lunge
-Side Step Up
-Lateral Band Walks
-Standing Hip Abduction w/ Band
-Banded Clam Shell on Side
-Plank Step Out w/ Band
-Side Plank with Hip Abduction
-Prone Resisted Internal and Exernal Rotation

Sarah’s Instagram: @sarahmarcofit

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