5 min read
Want a butt that really pops? You’re not the only one. Achieving a “glute shelf” is the latest fitness craze everyone is raving about for a rounder, more lifted backside.
Put simply, the glute shelf refers to the upper portion of your glutes. It’s earned that nickname because, when well developed, it creates a noticeable jut-out between your lower back and your glutes, giving the appearance of a defined “shelf,” says Natalie White, CPT.
Social media has run with this idea, often claiming that targeting this area is the secret to achieving a round, bubble booty. But is it legit? Can you really sculpt your glutes by focusing on this one area? We asked the experts.
Meet the experts: Aja Campbell, CSCS, is a certified strength and conditioning specialist and founder of ATTAGIRL, and the head of the sports medicine department at The Mary Louis Academy. Natalie White, CPT, is a certified personal trainer and founder of Strong With Nat. Rachelle Reed, PhD, ACSM-EP, is an exercise physiologist and Head of Scientific Research and Science Communication at Therabody.
Is there really such a thing as a glute shelf?
You won’t find “glute shelf” in an anatomy textbook, but the term has become a colloquial way to describe the jut-out that comes with having a fuller behind. The glutes consist of the gluteus maximus, medius, and minimus, and the gluteus maximus and medius give your butt most of its size and shape—including the glute shelf look, says Rachelle Reed, PhD, ACSM-EP.
Achieving a glute shelf comes down to building a fuller backside with more overall density—and yes, there are exercises that target the higher portion of the glute, White says. Still, achieving the shelf look is more of an aesthetic goal rather than a functional one. As Aja Campbell, CSCS, points out, you can still have strong, high-performing glutes without having a glute shelf. However, if your goal is a more pronounced behind—there’s absolutely nothing wrong with training for that. And, you’ll reap all of the other benefits of having strong glutes, like increased hip and spinal stability, ease of daily movement, increased speed and power, and more.
The shape of your backside also partly comes down to genetics.
“Genetics influence things like hormonal response, muscle structure, and how quickly someone can grow muscle,” Campbell says. That doesn’t mean you’re stuck with what you’ve got, though. With consistent training, good nutrition (hello, protein and carbs!), and proper recovery, you can absolutely make progress, she says. Just keep in mind that some people are naturally predisposed to having a more prominent glute shelf than others.
It’s also worth noting that you can’t necessarily build muscle only on the top portion of the glutes, Reed says. “Hypertrophy (an increase in muscle size) occurs across the muscle as a whole,” she says. “Studies can help us understand which exercises recruit the glutes most strongly, but they don’t directly prove hypertrophy in specific regions.”
The bottom line? To achieve a glute shelf, you really need to train the glute as a whole—not necessarily just the upper portion. Here’s how.
5 Exercises to Train and Shape the Glutes Effectively
The glute shelf isn’t some magical muscle that responds differently from the rest. In order for it to grow, the glutes must be challenged with enough intensity and progressively overloaded over time, Campbell says. This can be done by increasing sets, improving technique, shortening rest periods, or adding weight.
Instructions: Pick three of the following exercises for your glute-focused training day. The number of reps you do will depend on how heavy you’re lifting (the heavier the weight, the lower the reps), but Campbell generally recommends performing three sets of six to eight reps per move.
Why it works: A Romanian deadlift is a bilateral hip-dominant exercise that targets the entire backside—a.k.a. the glutes, hamstrings, and lower back, White says. It’s especially effective for growing your bum since it places the glutes under tension in a deep stretch at the bottom of the movement.
How to:
Start standing tall with feet shoulder width apart, holding dumbbells in hands with palms facing thighs.Keeping back straight, hinge at the hips and focus on sending hips and butt back as you lower the dumbbells toward the ground.Squeeze the glutes and rise back to standing, locking hips out at the top. That’s 1 rep.
Why it works: Hip thrusts take the glutes through their full range of motion, making them one of the most effective exercises for building glute strength and size, Campbell says. They also emphasize a strong contraction at the top of the movement without placing excessive strain on the lower back.
How to:
Sit with feet flat on the floor in front of workout bench, stability ball, or stable chair, resting your shoulder blades directly across the surface. (Option to put dumbbell or barbell across your lap.)Lift bottom up off the floor so that your shoulder blades are supporting you on the bench. Walk feet out until planted slightly beyond knees. This is your starting position.Push through heels and squeeze glutes to extend hips up until body forms a straight line from shoulders to knees.Reverse the movement to return to start. That’s 1 rep.
Why it works: Step-ups work the glutes while adding a stability challenge, increasing tension on the glute maximus, White says.
How to:
Stand with feet hips-width apart in front of an elevated surface or step. Hold dumbbells by your sides.Lift left foot and step onto the elevated surface.Press into the left foot and lift the right leg up to the chest, lengthening the glute.Step the right foot back to start and bring the left to meet it. That’s 1 rep. Complete all reps before switching sides.
Why it works: Clam shells are a highly effective exercise for working the whole glute, while also targeting your inner and outer thighs for a well-rounded lower body burn, according to Campbell.
How to:
Start lying on the right side on a mat propped up on the right forearm, with an optional mini-band around your thighs.Stack left foot over right with legs bent at 90 degrees and heels in line with glutes.Without moving hips or disconnecting feet, drive left knee straight up toward ceiling, squeezing the glutes.Reverse the movement to return to start. That’s 1 rep. Complete all reps before switching sides.Bulgarian Split Squat
Why it works: Bulgarian split squats are one of White’s go-to glute exercises for good reason: they intensely target both the glute maximus and medius. The single-leg stance also adds an instability element, which is great for improving balance and stability.
How to:
Stand in front of a low bench or platform with feet hip-width apart.Place your left foot onto the platform behind you, gently resting the top of the foot to stabilize. The distance between you and the elevated surface can vary depending on your experience and range of motion.Engage core and glutes and lower down with control. Stop when the back knee hovers just off the ground, or as low as is comfortable for your range of motion.Drive through the front foot and squeeze glutes as you stand back up. That’s 1 rep. Complete all reps before switching sides.Find the Perfect Women’s Health Training Program for You
Andi Breitowich is a freelance writer who covers health, fitness, relationships, beauty, and smart living. She is a graduate of Emory University and Northwestern University’s Medill School of Journalism. Her work has appeared in Women’s Health, POPSUGAR, Food & Wine, What To Expect, Cosmopolitan, Men’s Health, and elsewhere. As a former collegiate pole vaulter, she loves all things fitness and has yet to meet a group workout class she doesn’t like.