Isolating exercises are exercises for the buttocks that work only one group of muscles – the gluteal muscles. We have selected exercises that do not require special equipment, which means they can be performed at home or included in your workouts at the gym. For home training you can choose weights from home equipment.

Gluteal muscles are important, their task is to keep a straight posture. Of course, beautiful buttocks give attractiveness and sexuality.

Thanks to the basic exercises the muscles are built up. But the isolating exercises create relief, which we want to achieve. They work the gluteal muscles and make the back look beautiful.

If you are already rubbing your hands with joy, you know that it does not work fast to pump the butt. It takes time, persistence, and two sets of exercises: the basic one, and the isolating one after it. The first will build muscle, the second – will give them relief.

We recommend to do two basic exercises for the buttocks, then one isolating exercise, and so on in a circle.

There are a huge number of workouts of this complex. We will tell you about the effective ones.

Glute bridge

Perform before the muscles start to burn, like when you pump your abs.

• Lie down on a hard surface, arms along your body.
• Legs bent at the knees.
• Inhale – slowly lift your pelvis, straining your buttocks.
• Hold for 3-5 seconds.
• Exhale – slowly lower your pelvis down to the starting position.

If it’s easy, take a weight and put it on your hips.

Lunges with dumbbells

This exercise also works the thigh muscles.

• Stand with your feet shoulder width apart.
• Dumbbells in hand.
• Inhale: take a step forward. Lower your hip.
• Exhale, return to starting position.

You can also perform with a barbell. Choose a comfortable piece of equipment.

Isolating exercises for the buttocks are suitable for absolutely everyone, but you should not perform only them, approach the issue comprehensively. Men are more fortunate: physiologically, it is enough for them to perform two basic exercises to work out the glutes. The fairer sex will have to sweat more to achieve efficiency. But this is no reason to despair, because we are not looking for easy ways!