Best Workout App for Upper Glutes
Shape is largely genetic. The training you actually complete is not, so pick the app that measures it.
The Butt Lift teamUpdated 2026-08-13
Short answer
Butt Lift is the pick for upper glute training if you want the work measured.
Its Lift & Sculpt program biases towards upper glute lift, and the iPhone camera counts each rep and scores it live on depth, tempo and control.
Sweat is the stronger alternative for trainer-authored programming, 30 Day Butt Challenge Pro for a ready-made 30 day plan, and Booty Builder for a simple squat target.
The short version
- Butt Lift is the pick for upper glute training when you want the work verified: the iPhone camera counts each rep and scores it live on depth, tempo and control.
- Of the five glute apps compared, only Butt Lift counts reps or checks form; the other four run video or a timer and let you mark the session done yourself.
- Butt Lift's pose detection runs on device, and no video is recorded, stored or uploaded.
- Lift & Sculpt is the upper glute program, V-Shape Builder covers side glutes and waist, and Full Curve trains the area evenly.
- Sweat is the better buy for trainer-authored progressive programming, and Booty Builder for a free, ad-free squat target with no data collection.
| App | Best for | How workouts run | Counts reps / checks form | Personalised plan |
|---|---|---|---|---|
| Butt Lift | Training for a specific glute shape with the work measured | Live camera session, on-device pose detection, nothing recorded | Yes. Every rep scored on depth, tempo and control, with cues | Yes. 28 day plan built from onboarding, adapts to equipment and injuries |
| Sweat | Trainer-authored progressive programming and community | Guided workout screen with pre-recorded video, self-marked complete | No | Selection-time only: level, duration and exercise substitutions |
| 30 Day Butt Challenge Pro | A ready-made 30 day home plan with habit tracking | Video and still-image demos, moved through manually | No | No. Fixed progressive 30 day plan |
| Daily Butt Workout | Short offline routines with a trainer demo and timer | Pre-recorded video plus countdown timer, works offline | No | No |
| Booty Builder | A simple ad-free squat target and streak | Static 4 week squat challenge, progress logged by hand | No | No. You pick a total squat target only |
Our picks
- Top pick for upper glutes: Butt Lift Lift & Sculpt targets upper glute work and the camera scores every rep on depth, tempo and control.
- Best trainer-authored programming: Sweat Named trainers, progressive strength and powerbuilding programmes, home or gym variants.
- Best for offline training: Daily Butt Workout Runs fully offline with certified trainer demos and a timer, no signal needed.
- Best free, no-upsell habit: Booty Builder Ad-free, no data collected, one squat target across four weeks.
- Best surrounding habit features: 30 Day Butt Challenge Pro HealthKit sync, diet plans, water reminder and a transformation tracker around the plan.
What "upper glutes" actually means for training
Training changes size and strength, not your bone structure or where you store fat. Any app promising a new shape is selling you something it cannot deliver.
What you can change: how much quality work the upper glute region gets, and how often you turn up to do it.
That means hip extension through a full range with control: glute bridges, hip thrusts, single-leg bridges, step-ups, lunges.
Depth and control beat the rep number you scribble down. Most apps leave that gap open, showing you the movement and then taking your word for how you did it.
How the main glute apps compare
Four of the five apps below verify nothing about the exercise itself. Video, timer, tick box, and you mark it done.
Of the five compared, only Butt Lift counts reps and scores form.
The others still earn their place.
Sweat's trainer-authored programming is genuinely credible, and Booty Builder is an ad-free four week squat target that some people stick to precisely because it asks nothing of them.
Why Butt Lift is different
Butt Lift is personalised glute training with automatic rep counting and form scoring, which is a different category from a video-and-timer app.
The iPhone camera counts each rep and scores it live on depth, tempo and control.
Pose detection runs on device, and no video is recorded, stored or uploaded.
Sloppy reps score lower and get flagged with a cue. A clean rep streak drives the combo, so you cannot bank a rep you did not complete properly.
The plan is built for you rather than picked off a shelf: a real 28 day plan from your onboarding answers, covering program, strength level, weekly frequency, session length and focus areas.
It works with what you own, from bodyweight to bands and dumbbells, and reroutes exercises around flagged knees, hips, lower back or wrists.
Ten glute focused exercises drive it: glute bridge, hip thrust, squat, sumo squat, lunge, donkey kick, fire hydrant, curtsy lunge, single-leg bridge and step-up.
Sessions run about 5 to 25 minutes, chosen in onboarding. Coach voice comes in three tones, Sweet, Sassy or Savage, with streaks and session ranks.
It is free to download, no account required, and Butt Lift Pro unlocks the full plan.
Picking the right program for the shape you want
There are three shape programs, and which one you want depends on where you feel the gap.
Lift & Sculpt is the upper glute lift program, so it is the pick for the query that brought you here.
V-Shape Builder focuses on the side glutes and waist, which is usually what people mean when they ask about hip dips or a wider top-down shape.
Full Curve is the balanced all round option if you would rather train the whole area evenly than chase one region.
The program name describes the training emphasis, not a guaranteed result: Butt Lift trains and measures, it does not promise an outcome.
When a rival is the better buy
Want a named trainer's progressive programme with gym and home variants plus a large community? Sweat is the better product, and it runs on iPhone, iPad, Apple Watch, Apple TV and Apple Vision.
Want a plan handed to you with habit scaffolding around it? 30 Day Butt Challenge Pro adds HealthKit sync, diet plans, a water reminder and a transformation tracker.
Train on a plane, or somewhere with no signal? Daily Butt Workout runs fully offline, every exercise demonstrated by a certified personal trainer.
Already know how to squat and just want a number to chase? Booty Builder is free, ad-free and collects no data. Squats only, so no hinge or abduction work.
Questions people ask
Can you cheat the rep counter?
Not easily. Reps are scored on depth, tempo and control, so a shallow or rushed rep scores lower and gets flagged with a cue instead of counting as clean. Half reps break your combo.
Does Butt Lift record me?
No. Pose detection runs on device and no video is recorded, stored or uploaded. The camera scores the movement in the moment, nothing more.
Can training actually change my glute shape?
Training changes size and strength, not bone structure. Where your muscle sits and how your pelvis is built are genetic.
Lift & Sculpt biases the work towards the upper glute region and makes sure it is done properly.
Do I need equipment or a gym?
No. Butt Lift adapts to what you have, from bodyweight to bands and dumbbells, and you set that in onboarding.
The ten exercises include bodyweight staples like glute bridge, donkey kick and fire hydrant.
What if my knees or lower back are dodgy?
Flag them in onboarding and Butt Lift reroutes exercises around flagged knees, hips, lower back or wrists. It is not medical advice, so see a clinician if something actually hurts.
How long are the sessions?
About 5 to 25 minutes. You choose the length during onboarding, along with how many days a week you want to train.
Train the shape, measure the work
Butt Lift is free to download on iPhone, no account required. Pick Lift & Sculpt, answer a few questions, get a 28 day plan where every rep is counted and scored.
Free to download. No account needed. Nothing is recorded or uploaded.
Sources
App features change. Each competitor detail below was checked against a current source on the date shown.
- Butt Lift: Glute Workouts on the App Store checked 2026-08-13
- 30 Day Butt Challenge Pro on the App Store (developer: Rumble) checked 2026-08-13
- Daily Butt Workout - Booty on the App Store (Daily Workout Apps, LLC) checked 2026-08-13
- Booty Builder on the App Store (developer: Adam Lewis Hunt, v1.4.0, 4.6 MB) checked 2026-08-13
- Sweat: Fitness App For Women on the App Store checked 2026-08-13