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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 exercises1 are glute exercises focused on getting you a toned and shaped buttock2.
Glute exercise and glute workouts are quite popular these days with the rising trends and have been brought to light by fitness trainers and influencers as glute isolation exercises.
1. What are the Glute Muscles?
The muscle group that makes up our buttocks is known as the gluteal muscles or glute muscles.3 The glute muscle group comprises of three muscles- gluteus minimus, gluteus medius and gluteus maximus.
The muscle responsible for hip extension is the gluteus minimus4. 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.
2. The 8 Glute Isolation Exercises Are
2.1. Donkey kicks
Donkey kicks are the first among the 8 glute isolation exercises. It is done 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 come back to your original position.
Repeat the same with your right leg, and then switch back to your left, keeping up the cycle.
2.2. Leg Back Toe Down Pulses
The second exercise 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.
2.3. Fire Hydrants
Our third exercise 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.
2.4. Leg Outside the Circle
This fourth exercise 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.
2.5. Back Elevated Hip Thrust
The fifth exercise is an elevated surface exercise. For this, you need to use a couch, a bench, a low table, or any other elevated surface.
Place the back of your head and a part of your upper body on the elevated surface while keeping your feet flat, and 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 muscles5 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.
2.6. 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.
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.
2.7. Lying Hip Abduction
The seventh exercise is special among the other glute isolation exercises as it targets the gluteus minimus. Use a yoga mat.
Lying on your side on the yoga mat, pull your legs straight out and keep your upper body raised by supporting it on your forearms6.
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 are at the top, pause for a bit and then return to your original position slowly. Repeat the exercise with both legs as much as you want.
2.8. Leg Extended Hip Thrust
The last exercise 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 are 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.
3. Conclusion
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.
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4. FAQs
Q1. What Exercise Isolates the Glutes?
The best exercises for muscle isolation are squats followed by lunges and lunges. You will also want to perform actions such as sidestepping glue or carjacking.
Q2. Do Isolation Exercises Grow Glutes?
Yes, but it is used for a certain purpose. These gluteal isolation exercises can help you achieve your physical goals (reach a specific booty) and address specific muscle weakness after injury. However, if your primary goal is to build muscle and overall strength, you’ll want to prioritize compound exercises.
Q3. Is Isolating Glutes Necessary?
An isolation exercise routine can help prevent muscle weakness or imbalance by targeting these small muscle groups. It can also improve overall mobility and posture with better musculature.
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- Centeno, Robert F., Aditya Sood, and Vernon Leroy Young. “Clinical anatomy in aesthetic gluteal contouring.” Clinics in Plastic Surgery 45.2 (2018): 145-157. ↩︎
- Raposio, Edoardo, et al. “The ideal buttock: some aesthetic and morphometric considerations.” European Journal of Plastic Surgery (2023): 1-7. ↩︎
- Beck, Martin, et al. “The anatomy and function of the gluteus minimus muscle.” The Journal of Bone & Joint Surgery British Volume 82.3 (2000): 358-363. ↩︎
- Beck, Martin, et al. “The anatomy and function of the gluteus minimus muscle.” The Journal of Bone & Joint Surgery British Volume 82.3 (2000): 358-363. ↩︎
- Petrofsky, Jerrold S., et al. “Core Muscle Use in Superficial and Deep Abdominal Muscles with a Crunchless Abs Video.” Journal of Applied Research 9.3 (2009). ↩︎
- Vargas, Angélica, et al. “Clinical anatomy of the hand.” Reumatología Clínica 8 (2012): 25-32. ↩︎
Last Updated on by Muskan Mishra
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