Glute isolation – 10 effective exercises to target your butt

In general isolation exercises aren’t necessarily a good choice. Often, compound exercises – where several muscle groups all work together – are a better choice than isolation exercises. This is because they train balance, coordination and core strength too. But there are two reasons why you might want to do glute isolation exercises:

Training glutes that have become weak and inactive

One of the problems of inactive lifestyles is that we develop imbalances in our muscles. When we’re not using all our muscles regularly, some become tight and others become weak.  The glutes tend to get weak and “lazy” as a result of inactivity. When this happens, exercises that should engage the glutes fail to do so and other muscles do the job that the glutes should be doing. To overcome this, we need to do exercises which specifically target the glutes and which other muscles can’t take over – glute isolation exercises.


Building muscle bulk in the glutes

The other reason you might want to do glute isolation exercises is if you want the “bubble butt” look. If this is what you’re aiming for, do the exercises in this workout with ankle weights for added resistance.

Anatomy of the glutes

There are 3 glute muscles – minimus, medius and maximus. Between them, they carry out the following actions at the hip joint:

  • Extension (taking the leg behind the body or extending from hip flexion as in squats and glute bridges)
  • Abduction (lifting the leg to the side)
  • Inward and outward rotation of the leg

This workout uses a combination of these actions to activate all the glute muscles.  The instructions for the exercises are below and you can get a printable of the workout at the bottom of the post.

Before you do this workout, please read these general exercise guidelines. If you’re using weights, then warm up first by doing 5 reps of each exercise without weights.

Glute isolation workout – the exercises

glute isolation workout

Exercises 1-5 all start from an all-fours kneeling position.

#1 Straight leg lifts

Glute isolation hip extension

  • Straighten one leg and keeping your back straight, lift your leg until it is parallel with the floor.
  • Make sure that you don’t lift too high and that you don’t arch your back.
  • Lower and repeat. When you’ve done 16 lifts, repeat on the other side.

#2 Donkey kicks

  • Making sure you keep your back held straight and your knee flexed at 90°, lift one leg up towards the ceiling.
  • Stop when your thigh is parallel to the floor.
  • Lower and repeat.  After 16 lifts change to the other leg.

#3 Donkey kick pulses

Glute isolation donkey kick pulses

  • Lift your leg up into a donkey kick.  From here, make small pulse movements of 1-2 inches down and up.

#4 Hamstring curl

  • Keeping your back straight, lift one leg until it is parallel with the floor.
  • Now hold your leg there and bend your knee, so that your foot comes towards your body.
  • Reverse the movement, so that your leg is straight again, then repeat. After 16 curls change to the other leg.

#5 Fire hydrants

Glute isolation fire hydrants

Lift one leg out to to side, making sure your knee stays bent at 90°.
Lift as high as you can without rotating your spine and pelvis, then lower and repeat. After 16 lifts, repeat on the other leg.

For exercises 6 & 7, start by lying on your back, with your arms by your side and your feet hip distance apart.

#6 glute bridge

Glute bridge

  • Contract your glute muscles to lift your hips up off the floor into the bridge position.  You should finish with your body making a straight line as shown.
  • Release back down and repeat.

#7 single leg glute bridge

Single leg glute bridge

  • Get into the bridge position as above
  • Keeping your hips lifted and your thighs together extend one leg out.
  • Keep this leg extended as you raise and lower your hips. When you have completed 16 lifts, repeat with the other leg.

The starting position for exercises 8-10 is lying on your side with your head supported on your arm, your supporting leg slightly bent and your other arm in front to help steady your body.


#8 Side lying leg raise

Side leg raise

  • Making sure you don’t allow your body to lean backwards, lift and lower your right leg.  Keep your foot flexed and pointed slightly towards the floor. When you’ve done 16 lifts, repeat on the other side.

#9 Leg circles

Leg circles

  • Lift your leg as for the leg raise, then make small circles clockwise for 8, followed by circles anticlockwise for 8. Then repeat on the other side.

#10 clam shells

Clamshells

  • This time, bend the top leg as well for the starting position.
  • Keeping your feet together, rotate your top leg from your hip to lift your knee. Make sure you don’t rotate your pelvis, it’s only the leg that should be moving.
  • Lower and repeat. When you’ve done 16 lifts, repeat on the other side.

Get a free printable of the workout

Glute isolation workout printable

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Once you’ve confirmed, you’ll get a second e-mail with a link to your download and a separate welcome e-mail

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