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The Best Glute Isolation Exercises For Lifters

Last updated: May 25, 2022

There are not many people out there that would say that they do not want a better backside. However, there could be a number of reasons why your want to strengthen your glutes. 

You may want to improve your deadlift or your squat. Perhaps you want your backside to look better in pants. No matter what your reason, consider these exercises to isolate those glutes and improve your strength.

What Are Your Glutes?

Before you can isolate a specific muscle group, it helps if you know details about the muscles. For example, your glutes are a large group of muscles that is compromised of three smaller muscles. Those muscles are the gluteus maximus, the gluteus medius, and the gluteus minimus.

The gluteus maximus is the largest of the gluteal muscles and the largest muscle in the body. It does the job of extending the hips, stabilizing the pelvis, and helping the thigh with external rotation.

The gluteus medius is positioned on the outside of the pelvis. It also helps to stabilize the pelvis during walking or running. In addition, it helps the thigh with internal rotation.

The gluteus minimus is the smallest of all the gluteal muscles. It is positioned before the gluteus medius. This muscle works together with the gluteus medius to rotate the thigh internally.

Best Glute Isolation Exercises 

Body composition exercises are compound exercises that build muscles and burn fat while utilizing multiple muscles at the same time. You replace the fat with muscles that are strong, tight, and lean.

Hip thrusts

Hip thrusts are one of the best glute isolation exercises. It works all of the glute muscles. There are machines for a hip thrust exercise, but if you do not have one, you can lean on a box or bench. You can place a dumbbell or barbell across your lap.

You sit on the floor with your back against the bench. Then place the barbell in your hips crease or dumbbells across your hips. You want to keep both feet flat on the floor, hip width apart. You should hold the weight lightly and use your glutes to drive the weight upward.

Glute bridges

Glute bridges are another excellent exercise. You want to load a barbell with the weight you want to lift and then lie on the floor. The barbell should be in your hip crease. With your knees bent and feet flat on the floor. You want to keep your head, shoulders, and neck on the floor and lift your torso and drive up the bar. 

Frontal Plane Exercises 

Frontal plane exercises are the same as hip abduction exercises. Some of the best frontal plan exercises include standing cable abduction. You can use machines, bands, or cables to do this exercise. This is a great exercise to use for warming up or accessory movements. 

Frog Exercises 

Frog exercises are ideal for those who are new to glute exercises. Frog pump exercises can help you activate your glutes. When you feel them working, then you are able to work them more effectively. Frog exercises are a variation of the glute bridge exercise. 

To do this exercise, you lie on the floor with the soles of your feet touching each other. It would be best if you had your knees buttered, which means your knees are bent, and your feet are about a foot away from your bottom. 

Your back should be flattened against the floor, and tuck your chin, so you are looking down at the space between your legs. Next, you want to have your elbows planted on the ground. Then you tuck your pelvis under and forward before you start the exercise. 

It would be best if you had a tight core while you tilt your pelvis and press your hips into the air while squeezing your glutes tightly. Next, squeeze them at the top and lower them down and then repeat this exercise. 

While a Smith machine is not specifically a leg press machine, it is one of the best machines you can use for leg press and other glute and leg exercises. You can also use it to do hip thrusts, which is one of the best glute isolation exercises. 

FAQs

What is the best leg press machine? 

While a Smith machine is not specifically a leg press machine, it is one of the best machines you can use for leg press and other glute and leg exercises. You can also use it to do hip thrusts, which is one of the best glute isolation exercises. 

What is the best magnetic rowing machine?

The Merax Magnetic Exercise rower is the best rowing machine you can use at home. It is an entry-level model that is solidly built, has a handy console, and comes at a good price.

What are the best lower chest exercises? 

The best lower chest exercise is the incline pushup. They are a multifunction exercise that works the entire upper body and back. When you perform pushups at an incline, they put more focus on the lower chest. All you need for this is a bench, box, or step on which you can perform the pushups. 

What are the best rhomboid exercises? 

The rhomboid is a muscle that sits at the top of your back under the trapezius. These back muscles play a major role in your posture. The best rhomboid exercise is the prone lateral raise.

You lie on your stomach with a dumbbell in each hand. You should place your head on the mat and keep your feet shoulder width apart. Your arms should be extended. Then lift your arms up to your sides until your elbows are shoulder height. At the top, you should squeeze your shoulder blades together. 


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