Glute isolation exercises are a great way to strengthen the muscles of your buttocks especially if you’re constantly insecure about having weak, soft glutes. This type of exercise will give you more muscle definition and help you tone up faster.
The glutes are made up of three muscles: the gluteus maximus, medius, and minimus.
The Gluteus Maximus is the largest muscle in your body and is responsible for hip extension, abduction, external rotation and internal rotation. The Medius is responsible for hip abduction and external rotation while the Minimus abducts the hip joint.
These 3 muscles work together to help us move our legs out to the side or behind us as well as rotate our hips outwards or inwards.
There are many different types of glute exercises, but some favorites are included in this write-up, read on:
List of glute isolation exercises you can try at home
There are several glute isolation exercises you can try at home. We have listed a number of them for you to try today!
Glute bridges involve lying on the floor and then letting your glutes do the rest of the work. You should make sure that the majority of the work is done by your glutes for maximum success.
- Placing a barbell on the floor and then load it with your desired weight.
- Next, lie on the floor underneath the barbell so it’s directly above your hip crease.
- Again, while on the floor — bend your knees, and keep your feet flat on the floor and hip-width apart. Your heels should be as close to your glutes as possible.
- Hold on to the bar lightly with your hands a few inches outside your legs.
- With your shoulders, head, and neck on the floor, lift your torso until your hips make contact with the bar and use your glutes to drive the bar up.
- Squeeze your glutes and pause for a second at the top.
- Slowly lower the bar back down and come to a complete stop before moving into your next rep.
2. Lying clam shell
The next exercise is called a side lying clam shell. This exercise is done by lying on your side and then opening up your legs so that they’re at a 90-degree angle with your body. Next, you’ll want to make sure that you’re squeezing your glutes as hard as possible for three seconds before releasing them again and repeating this process for 10 repetitions per leg.
3. Hip thrusts with weight
To do this exercise, you will need to get on all fours and then squeeze your glutes as you lift one leg up behind you while keeping the other leg on the ground.
The gluteus medius is a muscle that sits on the outside of the hip. It is responsible for stabilizing the hip and keeping the leg from collapsing inward. The best exercises for targeting the gluteus medius are lateral band walks clam shells and donkey kicks.
Lateral band walks involve placing a resistance band around the ankles and walking sideways. Clam shells involve lying on your side with your knees bent and opening and closing your legs like a clam. Donkey kicks involve getting down on all fours and kicking one leg straight back behind you.
Some of the best exercises for isolating the glutes include glute bridges, hip thrusts, lunges, and squats. However, you don’t need to do all of these exercises every time you work out.
There are a variety of exercises that can help to isolate the gluteal muscles. These include:
– Glute bridges
– Hip thrusters
– Donkey kicks
– Fire hydrants
Each of these exercises works to target the glutes specifically and can be beneficial for those looking to build strength and definition in this area.
When it comes to glute isolation exercises, there are a few basic rules you should remember. First, always use a weight that is challenging enough to fatigue the glutes after 12-15 repetitions. Second, focus on the quality of the movement, not just the number of reps. Third, use a variety of exercises to target all areas of the glutes.