Top 7 Best Exercises for Glute Isolation

Compound exercises are the ones where you use more than one muscle group. You can always try compound movements to build strength, but it is equally important to try isolation exercises to target a specific muscle group. You can find many effective exercises that help tone your butt and reduce fat at the same time.

Glute Isolation Exercises

You can certainly try many ways to train your glutes, but most exercises tend to put more emphasis on your thighs or hamstrings. That is when you can try the following movements to get better results.

1. Glute Kickback

  • Start by getting on all fours while keeping your back and arms straight.
  • Kick back your left leg until it is straight – your ankle should be above your hip height.
  • Do not forget to squeeze your glutes hard when you are at the top of the movement.
  • Slowly lower your leg and repeat the same with your other leg as well.

2. Barbell Glute Bridge

  • Find a bench and place your shoulders on its edge.
  • Get a barbell and place it over your hips. You can place a pad over your hips and then adjust the barbell accordingly. Ensure that your feet are underneath your body.
  • Move the barbell up while driving through your heels. Ensure that you are pushing your hips all the way through without extending your lower back too much.
  • Do 3-5 sets with 5-8 reps per set.

3. One Legged Butt Pushup

Looking for best glute isolation exercises? This is the one!

  • Lie on your back and ensure that your knees are bent and the soles of your feet are placed firmly on the ground. Keep your hands by your side.
  • Pull your belly button in toward your spine to engage your abs and then press your back into the ground.
  • Put your left leg over your right leg so your left ankle is in touch with your right knee.
  • Lift your hips up while squeezing your glutes. Keep your abs engaged all the time to support your spine.
  • Stop lifting your hips once your torso comes in line with your thighs.
  • Return to the starting position and repeat the same with your other leg.

4. Butt Half Circle

  • Get on all fours with your shoulders right over your hands. Your hips should stay over your knees.
  • Engage your abdominal muscles to keep your torso stable. Slowly take your left leg out behind you and stop when it is in line with your torso.
  • Now, lower your leg slowly until your toe is about to touch the floor. Use this as your starting position and lift your leg up while squeezing your glutes. You should bring your leg close to the midline of your body.
  • Now, trace a half circle in the air using your toes. Then, return to the starting position and repeat the same with your other leg.

5. One-Legged Cable Kickback

  • It is one of the best glute isolation exercises that you should perform on a pulley machine. Start by attaching your ankle to the cable pulley machine.
  • Move a couple of feet from the tower and keep your face towards the weights.
  • Maintain a slight bend in your knee and keep your core muscles engaged all the time. You can hold the tower for added support.
  • Now, kick your leg back in an arc. Be sure to contract your glutes hard while performing the movement.
  • Stop when you have pushed your leg as high as you can. Pause for a moment and then return to the starting position.
  • Repeat the same with your other leg.

6. Low Trap Bar Deadlift

  • Start with your feet hip-width apart.
  • Grab the bar and ensure that your back is tight and upright.
  • Drive your heels through the floor while keeping your chest up all the time.
  • Ensure that you push your knees out while lifting the bar up.
  • Do 3 sets of 6 reps each.

7. Barbell Single-Leg Deadlift

This is also one of the best glute isolation exercises that would work wonders on you!

  • Stand with your feet hip-width apart. Now, grab a bar and keep your back tight.
  • Lift your right leg and stretch it behind you.
  • Slowly lower the bar and stop when it goes below the knee.
  • Keep your back straight all the time and return to the starting position.
  • Repeat the same with your other leg.
  • Perform 3 sets of 8 reps each. 
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