8 Best Glute Isolation Exercises

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glute isolation exercises
Source: solvibrations.org

Being in shape makes you look attractive and makes you feel confident, and when there is a workout plan for every part of your body, how can you forget about your butt. The glute isolation exercises are glute exercises focused on getting you a toned and shaped butt.

Glute exercise and glute workout are quite popular these days with the rising trends and have been brought to light by fitness trainers and influencers as glute isolation exercises.

What are the Glute Muscles?

The muscle group that makes up our buttocks is known as the gluteal muscles or glute muscles. The glute muscle group comprises of three muscles- gluteus minimus, gluteus medius and gluteus maximus.

The muscle responsible for hips extension is the gluteus minimus. The muscle responsible for stability and hip rotation is the gluteus medius. The gluteus maximus is mainly responsible for the movement of the hip and thighs. It also provides power and shape to the butt.

The 8 glute isolation exercises are:

1. Donkey kicks

Donkey kicks are the first among the 8 glute isolation exercises. It is done just as its name suggests by imitating a donkey’s kick. It is advised that you use a yoga mat, but you can do this exercise on a clean floor too.

First, lay the mat and get into position on your fours, both hands, and feet, with your palms facing downward flat on the ground. Remember to align your hands to be below your shoulders directly.

Stretch your left leg back as much as you can while keeping your abs steady. Squeezing your glute muscles slowly comes back to your original position.

Repeat the same with your right leg, and then switch back to your left, keeping up the cycle. It is one of the easier ones among the other glute isolation exercises.

2. Leg Back Toe Down Pulses

The second exercise among the 8 glute isolation exercises is Leg Back Toe down pulses. We advise you to use a yoga mat, but you can do this exercise on a clean floor too.

First, lay the mat and get into position on your fours, both hands, and feet, with your palms facing downward flat on the ground. Remember to align your hands to be below your shoulders directly. Its starting position is just like that of donkey kicks.

Now stretch your left leg out behind you completely straight and position your toes to face downwards. Squeezing your gluteal muscles pulse your leg up and down.

Do this several times as per your ability and requirement according to your glute workout plan, and then repeat the same with your right leg.

3. Fire Hydrants

Our third exercise that comes under many glute isolation exercises mainly focuses on the gluteus medius of the glute muscles. Use a yoga mat, but you can do this exercise on a clean floor too.

Its starting position is the same as that of donkey kicks. First, lay the mat and get into position on your fours, both hands, and feet, with your palms facing downward flat on the ground. Remember to align your hands to be below your shoulders directly.

Lift your left leg to the side, but instead of stretching it all out, keep it folded from your knee and raise it to the height of your hip. Squeezing your glute muscles, then bring your leg down to your original position. Try the same with your right leg, and then repeat the exercise.

4. Leg Outside the Circle

This fourth exercise out of the 8 glute isolation exercises looks quite simple but will definitely let you feel the burn in your muscles while doing it. It is again advised that you use a yoga mat, but you can do this exercise on a clean floor too.

First, lay the mat and get into position on your fours, both hands, and feet with your palms facing downward flat on the ground. Remember to align your hands to be below your shoulders directly. Its starting position is just like that of donkey kicks, and the angle of the legs is similar to 90 degrees.

Stretch your left leg to your side completely straight and position your toes to face forward. Squeezing your glute muscles, now motion your foot to move in a circular motion like forming an imaginary circle in the air with the tip of your toes.

Do it in a clockwise direction once and then anticlockwise direction. Try to do the same with your other leg and then repeat the exercise with both legs.

5. Back Elevated Hip Thrust

The fifth exercise in our list of 8 glute isolation exercises is an elevated surface exercise. For this, you need to use a couch, a bench, a low table, or any other elevated surface.

glute isolation exercises
Source: Vimeo

Place the back of your head and a part of your upper body on the elevated surface while keeping your feet flat, firmly placed on the ground. Don’t stretch your legs out too wide, or it won’t give you enough stability.

Contracting your glutes and abs muscles thrust your body upwards so that it is approximately parallel with the ground. This formation of your body looks like 90 degrees. When at the top squeeze, your glute muscles tightly and then slowly get back to your original position.

Repeat the exercise for as long as you can or according to your glute exercise routine.

6. Glute Bridge

This sixth exercise, Glute bridge or hip bridge, is the most sorted exercise among all glute isolation exercises and is a must-have in your routine. Use a yoga mat.

glute isolation exercises
Source: solvibrations.org

First, lay the mat and lie down on it with your arms beside you and palms facing downwards. Bending your knees and keeping the sole of your foot flat on the mat, get in your starting position.

Contracting your glute muscles move your hips off the mat and raise it as much as you can. At the top, squeeze your glute muscles hard and then return to your original position. Repeat the process.

7. Lying Hip Abduction

The seventh exercise is special among the other glute isolation exercises as it targets the gluteus minimus. Use a yoga mat.

glute isolation exercises
Source: Wikimedia

Lying on your side on the yoga mat, pull your legs straight out and keep your upper body raised by supporting it on your forearms.

Squeezing your glute muscles move a single leg up as high as you can while keeping your other leg planted to the floor. When your glutes at the top, then pause for a bit and then return to your original position slowly. Repeat the exercise with both legs as much as you want.

8. Leg Extended Hip Thrust

The last exercise in our list of 8 glute isolation exercises is the Leg extended hip thrust. Use a yoga mat.

First, lay the mat and lie down on it with your arms beside you and palms facing downwards. Bending your knees and keeping the sole of one of your feet flat on the mat, get in your starting position.

Pull a single leg straight up and then, squeezing your glute muscles raise your hips, thrusting it towards the ceiling. When your glutes at the top, then pause for a bit and then return to your original position. Try to do the same with your other leg and repeat the exercise.

Glute Isolation Exercises

The 8 glute isolation exercises mentioned above are easy and very effective in regularly and correctly giving you the desired results.

The glute isolation exercises are cost-effective and safe while still helping you get a beautiful figure, so stop wasting any more of your time and get on with these easy exercises that you can do at your home itself.

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Any information found on the site does not constitute legal or medical advice. Should you face health issues, please visit your doctor to get yourself diagnosed. Icy Health offers expert opinions and advice for informational purposes only. This is not a substitute for professional medical advice.

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