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Upper Glute Strength Workout for Muscle Strength
Bret Contreras Glute Guy•Processed: Mar 03, 2026
1-minute workout video. Strength. targeting Glutes. medium intensity. helps with Muscle Strength, Weight Control / Fat Loss, Rehabilitation / Treatment Support.
⏱️ Key Moments
Summary:The workout focuses on exercises targeting the upper glutes, including sumo squats, lateral squats, and single-leg hip thrusts, emphasizing proper form and muscle engagement.
🏃 Guide
This workout is designed for individuals looking to enhance their upper glute strength, addressing common issues related to weak glutes that can lead to poor posture and lower back pain.
Benefits
Improved muscle strength in the glutes
Enhanced stability and posture
Step-by-Step Guide
1
Sumo Squats
Stand with feet wider than shoulder-width, squat down while keeping your chest up and knees aligned with toes. You should feel tension in your glutes as you rise. Ensure your kettlebell doesn't touch the floor.
2
Lateral Squats
Hold a weight at your chest, step to the side, and squat down. You should feel your glutes working as you push through your heels to return to standing.
3
Single Leg Hip Thrusts
With your upper back on a bench, lift one leg while thrusting your hips upward. You should feel your upper glutes engage. Ensure your pelvis is in a neutral position.
4
Glute Medius Kickbacks
On all fours, extend one leg back while keeping your knee straight. You should feel your glute medius working. Maintain a neutral spine throughout the movement.
Safety Notes
Avoid if you have chronic back pain or hip issues. Consult a healthcare provider if unsure about your ability to perform these exercises safely.
Duration: 1m 48s
Difficulty: Medium
Intensity: Medium
Suitable for: Limited Mobility level
Suitable Conditions
Normal PeopleObesityOverweightChronic Back Pain / Disc Herniation
Therapeutic Goals
Muscle StrengthWeight Control / Fat LossRehabilitation / Treatment Support
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation
🚫 Contraindications
Avoid this workout if you have: Chronic Back Pain / Disc Herniation
Equipment Needed
🏋️ Kettlebell
Primary Focus
💪 Glutes
Category
Strength
⚠️ Workout Safety Tips
Avoid holding breathNo spinal stress
Tags
#1 min#quick#short#Strength#intermediate#Kettlebell#Glutes#medium