Have you ever contemplated the importance of a toned butt, specifically the muscles that create it – glutes? If not, then you should reconsider it because it is more essential than you could imagine. First of all, well-toned glutes are responsible for the shape of our buttocks. If we train our glutes we end up with a juicy, tight butt. Secondly, it is not only about the appearance of your butt you do want to brag about wearing new skinny jeans or sweat shorts. The point is that glute muscles are the foremost parts of our body since they stabilize our body, prevent injuries, and aid in better athletic performance. Therefore, isolation glute exercises are the best ways to train your glute muscles. Moreover, you do not necessarily need to search for the nearest gym and buy a membership there to activate your glutes. There is a whole range of glute isolation exercises at home and in the gym. All you need to have is motivation, a bottle of water, and determination to work out those glutes. This article is going to cover the importance of glute muscles and how to get a toned butt with effective glute isolation exercises.
Before we jump into the term “glute isolation” we need to learn more about the anatomy of glutes. The point is that if we know only little about our body anatomy we can’t effectively train our muscles because we rarely understand their importance.
Glutes are essential muscles that connect the lower back with our legs (7). When our glutes are tight we might feel pain in our back and have difficulty moving.
Glutes consist of three muscles: gluteus minimus, gluteus medius, and gluteus maximus (6).
Thus, glute isolation means doing exercises that target this specific group of muscles and involve the movement of one joint. Unlike compound exercises that are focused on involving multiple joints, glute isolation is focused on targeting glutes and involves the movement of a hip joint.
The benefits of the best glute isolation exercises are versatile:
Clearly, glute isolation is a cornerstone of attractive buttocks, better posture, and more prolific training. In the next paragraphs, you are going to discover the top booty isolation exercises you can perform at home and the gym.
Read More: How To Get Rid Of Cellulite On Butt Without Buying A Dozen Creams That Won’t Work
Among different isolation exercises for glutes, I have decided to highlight the top 6 trainings. 3 of them you should perform at the gym with the help of cable machines and the other 3 can be performed at home. Let’s get started!
Best glute isolation exercises at the gym:
This is a great exercise that activates gluteus maximus and allows you to lift heavy weights without putting pressure on the lower back. The weight is loaded horizontally and it helps you stimulate new muscle growth while increasing the strength and power of the glutes.
How to do it:
The barbell glute bridge looks similar to the hip thrust. But in this case, your upper back will be on the ground. Therefore, this is going to reduce the engagement of the quads.
How to do it:
This is one of the best glute isolation exercises for bodybuilding because it involves all three gluteal muscles. Plus, it allows you to concentrate on the mind-muscle connection. On top of that, standing on one leg activates your gluteus minimus and gluteus medius more.
How to do it:
Looking for a way to break the vicious cycle of weight loss and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!
Glute isolation exercises at home:
Squats are a top-notch exercise that strengthens your glutes and gives your buttocks better looks (2). You can do them everywhere: in the park, at home, or even on top of the mountains (be careful with this one). Everyone can perform this exercise. One quick tip: if you desire to bring more intensity to this type of training you can add weights and perform squats with them. Plus, the resistance band around your knees will give even more benefits.
How to do it:
Clamshells is an excellent glute isolation exercise that you can perform with bodyweight or added resistance. It is recommended to add a resistance band to this exercise to give more tension to muscles. This exercise is perfect for isolating the glutes.
How to do it:
All you need to have for this amazing exercise is your bodyweight and added resistance bands. Lateral walks increase the time under tension on your glutes, as you’re doing this workout in a half squat the whole time.
How to do it:
Read More: Booty Workout Routine: Effective Exercises To Tone Your Butt
When we lead a sedentary lifestyle by only sitting on the chair all day long or watching some shows on the couch we end up with weak glutes. Unfortunately, this will negatively affect your posture, raise the risk of back pain, and give you fewer chances to effectively engage in intense workouts.
Therefore, glute isolation exercises are the best solution for you to transform weak muscles into stronger glutes that will improve your performance. Exercises that isolate glutes work because they target three important gluteal muscles simultaneously reducing engagement of other large muscles like quads and hamstrings. Once you check out the benefits of the glutes isolation workout you will consider adding it to your weekly training.
You can’t completely isolate your butt because by performing a glute isolation workout you also put pressure on lower body muscles and legs. However, there is nothing bad in training different muscles at the same time. Still, you can put more pressure on your butt with specific glute isolation exercises.
Here are two winning workouts isolation you can perform at home:
To perform this workout you will need to prepare a bench or any other elevated surface. This glute isolation exercise at home is going to burn your glutes.
How to do it:
Do this exercise slowly on the yoga mat so that you won’t arch your back. Do not forget to breathe during each exercise.
How to do it:
With the help of these simple exercises you will strengthen your muscles, and strength training is essential to overall well-being. According to a study in 2020, spending 2 hours or more on a strength workout each week reduces the risk of death (5).
If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip – BetterMe app is here to help you leave all of these sabotaging habits in the past!
Gluteus maximus is the most powerful muscle in the human body and plays an essential role in body functioning as well as athletic performance (1). With that in mind, it is a great idea to add gluteus maximus isolation exercises to your training. If you perform them consistently you will strengthen your buttocks, legs, and hips.
We have highlighted the top 3 isolation gluteus maximus training that mostly targets this specific largest muscle. The best part about this workout is that you don’t need to use any equipment except for the mat and a spacious place.
Also, called glute activation lunge this workout aims to tone your glutes with less stress on your knees (4).
How to do it:
With the help of this low-impact exercise, you won’t feel pressure on your knees. Plus, you can make it more challenging using ankle weights.
How to do it:
This equipment-free exercise works well for beginners and targets both gluteus maximus and legs. You can lift a leg with a resistance band if you feel like it’s too easy for you. Moreover, hip abductions improve stability and agility.
How to do it:
Clearly, it is possible to get a toned butt with effective glute isolation exercises. Glute isolation means performing exercises that target glute muscles: gluteus minimus, gluteus medius, and gluteus maximus. All of these muscles create the shape of our buttocks, improve posture, and protect us from back pain. That said, it is important not to neglect training glutes.
There are different variations of isolation glutes workout. You can do these exercises at the gym with different professional equipment or even at home only on a mat.
Indeed, it is hard to solely isolate glutes without engaging other muscles and legs. Still, the combination of glute isolation workout with other strengthening exercises will only benefit your overall being and athletic aesthetics.
While performing glutes exercises at home, try to add a resistance band and extra weights so that your workout would become more challenging and effective.
In case you feel any pain in your knees, stop the workout immediately and consult a specialist.
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.
You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.