Last Updated on November 18, 2018 by Femniqe Editorial
Stubborn glutes not growing?
Glute isolation could be the missing piece and most of the time it is. A very simple concept that a lot of persons get wrong.
Doing glute isolation exercises is basically doing moves that will hit the gluteal muscles only.
- Not the thighs or legs
- Not the hamstrings (maybe some but a little)
- Not the calves
Just the glutes!
So, if you’re looking for a quick butt workout routine that will do the job, look no further.
This 10-minute workout will hit every single gluteal muscle to maximize growth and roundness.
The Glute Isolation Workout Overview
This routine is designed with 3 exercises with minimal rest times in between.
For this workout, you won’t need any weights. However, if you have a resistance band it’s highly recommended to include it with the routine.
Now remember, a 10 minute workout isn’t long so you want to give it as much effort as possible.
As usual you will be given the workout chart below showing the amount of reps and sets with each exercise.
So, if you’re ready, let’s get started.
1. Wide Stance Bridge Pulses
This isn’t your typical glute bridge. When you’re performing this exercise you won’t be hitting the floor for any rest periods throughout the set.
Doing this will keep the glutes in constant tension which will lead to bigger growth.
How to do it
- Get into starting position A as demonstrated in the image above with your back off the ground and the thighs wide apart maintaining tension within the resistance band.
- Now slowly brace your hips as high as possible and squeeze the glutes for at least 2 to 3 seconds.
- After the pause return to the starting position and repeat the required amount of reps for that set.
Note: Make sure that you squeeze the glutes on every single rep. This is extremely important for getting the best gains possible.
2. Side Step Squats + Fire Hydrant
As the name suggests, you’ll be combining two popular lower body exercises, squats and fire hydrant.
This is one of those exercises where it’s highly recommended to add a resistance band. The more challenging, the better for your glutes.
When you’re performing this exercise make sure to go at a slow and controlled pace.
This rule doesn’t only apply to this specific exercise but all of them.
How to do it
- Stand shoulder-width apart as demonstrated in the image above with the resistance band around your thighs above your knees.
- You’re going to lower your body into the squat position until your thighs are parallel to the ground.
- Now return to the starting position but this time you’ll be raising your left leg sideways, maximizing the tension in the resistance band.
- Then you’re going to lower your body back to the squat position then do the same thing for the right leg, lifting sideways as you raise out of the squat position.
3. Side Leg Raise With Knee Tuck
For this exercise, you’ll be in a comfy position but that doesn’t mean your glutes won’t feel it.
With or without resistance band your glutes will be on fire!
Note: The short video below demonstrates this exercise a lot better. So check it out.
How to do it
- Lay on your left side as shown in the image above with the resistance band around both thighs with your right leg bent and hovering a few inches in midair.
- You’re going to pull your right knee towards your chest and hold that position for one second, then straighten your leg.
- Now raise your right leg as high as possible maximizing the tension within the resistance band then return to the starting position.
THE GLUTE ISOLATION EXERCISE ROUTINE CHART
Correction: The wrong sets and reps are shown in the image above, the video below gives the correct amount:
How To Use This Glute Isolation Routine
If your main goal is to grow your glutes only then you should be doing a glute isolation routine at least 3 times a week for maximum growth.
You can go up to 4 times per week but for most people 3 times a week is ideal. Just make sure that you get rest days in between.
Remember, your glutes will need time to recover so working them every day is not a good idea. In fact, doing that will actually slow your progress.
To make your workout a lot more powerful, you can combine this routine with others like the following:
So, after you’ve completed the main workout we just discussed in this post you can finish it off with one of the 3 routines listed above.
Why You Should Prioritize Glute Isolation
The reason is simple.
You’ll get way better results in a shorter time frame, especially, when you do it consistently. Why waste your time doing exercises that will only give you most of the gains in your thighs versus your glutes.
This is what a lot of people do and then wonder why they’re not getting the results they want.
Look, squats and lunges are great, we do that all the time but they are not the best for growing your glutes.
Glute isolation is where the REAL GAINS happen.
But also never forget to…
Eat for gains or you’ll be disappointed.
For any muscle to grow it needs a surplus in calories to help support its repair, recovery and growth. This doesn’t mean you’re going to load up on tons of junk food every day.
That will just store a lot of fat in your belly, thighs and cause cellulite to be a lot more visible.
Instead, you want to focus on eating nutrient-dense foods that your body will gladly accept.
Try to keep processed foods to a bare minimum and focus on consuming whole foods. If you’re looking for an example of a glute-building meal plan make sure to read this guide.
If you’re a vegan this meal plan will help (For this meal plan add vegan daily protein shakes).
Start Hitting The Glutes With This Routine
There you have it!
A perfect glute isolation routine that will give you a glute pump like you’ve never seen before.
If you want to add more challenge, add a dumbbell to the following exercises:
- Wide Stance Bridge Pulses
- Side Step Squats + Fire Hydrant
Remember that as your glutes grow it will get stronger.
That means it will need more resistance to take its size to the next level. So don’t be afraid to include weights like a 35 pound dumbbell or barbell.