Isolation Exercises For Glutes You Absolutely Need In Your Routine [Best]
Glute growth is a trending topic in the fitness community, and for good reason. Every body type is different and requires its own style of training in order to achieve glute growth. Isolation exercises for glutes are an important part of glute training since compound lifts engage the glutes at a certain point of the lift only. Here are the best isolation exercises for the glutes you absolutely need in your routine!
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Is It Possible To Isolate The Glutes?
The short answer is yes…for the most part.
During compound lifts such as deadlifts, squats, etc, big muscle groups tend to take over and do all the work.
For example, if you are quad dominant, chances are when you squat, your quads get involved far more than your glutes.
Glute isolation exercises specifically target the glutes and the glute muscles.
Nevertheless, you should absolutely include compound lifts in your leg routine since they built overall muscle and strength, as well as a nice pair of lean legs!
You should include isolation exercises to compliment your compound lifts to further target that backside.
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What Are Glute Muscles?
What are the 3 parts of the glutes?
Your glutes are divided into three distinct muscles:
- Gluteus maximus. This is the largest glute muscle and makes up the shape of your glutes. It helps keep you upright when sitting or standing. Your gluteus maximus is also important for activities that require generating power from your lower body: jumping, running, standing up, climbing a staircase, etc.
- Gluteus medius. The gluteus medius is between the gluteus maximus and gluteus minimus. Like the gluteus minimus, the gluteus medius helps with the rotation of the leg and the stabilization of the pelvis.
- Gluteus minimus. The gluteus minimus is also an important part of rotating lower limbs and keeping the pelvis stable when we move. It is the smallest of the three muscles and is located in the deepest part of your glutes.
List Of Isolation Exercises For Glutes
Here is a list of glute isolation exercises you should absolutely include in your routine:
- Hip Thrusts
- KAS Hip Thrusts
- Single-Leg Hip Thrusts
- Glute Bridges
- Single-Leg Glute Bridges
- Fire Hydrants
- Donkey Kicks
- Glute Kickbacks
Glute Isolation Exercises With Dumbbells
- Hip Thrust and Single Leg Hip Thrust
- RDL and Sinlge-Leg RDL
- Glute Bridge and Single-Leg Glute Bridge
- Deficit Reverse Lunges
- Donkey Kicks
- Fire Hydrants
- Frog Pump
Glute Isolation Exercises With Resistance Bands
- Glute Bridge
- Single-Leg Glute Bridge
- Hip Thrust
- Single-Leg Hip Thrust
- Clamshells and Fire Hydrants
- Donkey Kicks, Straight-Leg Kicks, Straight Leg Lifts
- Banded Side Shuffles
- Banded Frog Pump
Exercise Equipment For Glute Isolation Exercises
Although isolation exercises for glutes can be done with no equipment, adding some form of resistance will speed up the process by a lot!
Fabric Resistance Bands
Elastic Resistance Bands
Resistance Bands W/ Door Anchor
Isolation exercises for glutes are a perfect addition to your leg day workouts.
During big compound lifts, larger muscle groups tend to take over, leaving your glutes in second place.
However, compound lifts are absolutely essential for glute growth and lean mass gain.
Combine compound lifts with isolation exercises for a glute workout that will yield the best results.
You can perform isolation exercises for glutes without any equipment, however, using some form of resistance can speed up the process.
Check out the list above to get some inspiration!
Thanks for reading, fit babe!
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