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5 min read<\/p>\n5 min read<\/p>\n
Want a butt that really pops? You\u2019re not the only one. Achieving a \u201cglute shelf\u201d<\/a> is the latest fitness craze everyone is raving about for a rounder, more lifted backside.<\/p>\n Put simply, the glute shelf refers to the upper portion of your glutes. It\u2019s 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 \u201cshelf,\u201d says Natalie White, CPT.<\/p>\n Social media has run with this idea<\/a>, 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.<\/p>\n Meet the experts: Aja Campbell<\/a>, CSCS, is a certified strength and conditioning specialist and founder of ATTAGIRL<\/a>, and the head of the sports medicine department at The Mary Louis Academy. Natalie White<\/a>, CPT, is a certified personal trainer and founder of Strong With Nat<\/a>. Rachelle Reed<\/a>, PhD, ACSM-EP, is an exercise physiologist and Head of Scientific Research and Science Communication at Therabody.<\/p>\n Is there really such a thing as a glute shelf?<\/p>\n You won\u2019t find \u201cglute shelf\u201d 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\u2014including the glute shelf look, says Rachelle Reed, PhD, ACSM-EP.<\/p>\n Achieving a glute shelf comes down to building a fuller backside<\/a> with more overall density\u2014and 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\u2014there\u2019s absolutely nothing wrong with training for that. And, you\u2019ll 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.<\/p>\n The shape of your backside also partly comes down to genetics.<\/p>\n \u201cGenetics influence things like hormonal response, muscle structure, and how quickly someone can grow muscle,\u201d Campbell says. That doesn\u2019t mean you\u2019re stuck with what you\u2019ve got, though. With consistent training<\/a>, good nutrition<\/a> (hello, protein and carbs!), and proper recovery<\/a>, 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.<\/p>\n It\u2019s also worth noting that you can\u2019t necessarily build muscle only on the top portion of the glutes, Reed says. \u201cHypertrophy (an increase in muscle size) occurs across the muscle as a whole,\u201d she says. \u201cStudies can help us understand which exercises recruit the glutes most strongly, but they don\u2019t directly prove hypertrophy in specific regions.\u201d<\/p>\n The bottom line? To achieve a glute shelf, you really need to train the glute as a whole\u2014not necessarily just the upper portion. Here\u2019s how.<\/p>\n 5 Exercises to Train and Shape the Glutes Effectively<\/p>\n The glute shelf isn\u2019t 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.<\/p>\n 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\u2019re lifting (the heavier the weight, the lower the reps), but Campbell generally recommends performing three sets of six to eight reps per move.<\/p>\n Why it works: A Romanian deadlift is a bilateral hip-dominant exercise that targets the entire backside\u2014a.k.a. the glutes, hamstrings, and lower back, White says. It\u2019s especially effective for growing your bum since it places the glutes under tension in a deep stretch at the bottom of the movement.<\/p>\n How to:<\/p>\n 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.<\/p>\n
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