The Top 7 Isolation Exercises for Glutes to Build Muscle

Want bigger, stronger and developed glutes? Give these 7 exercises a try for some serious results!

The glutes are an extremely important muscle group to have developed if you want a strong, well rounded lower body.

Having big quads and hamstrings simply isn't going to cut it for most people.

Here are the 7 best isolation exercises for the glutes to build strength and muscle mass!

The 7 Best Isolation Exercises for Glutes

Before I begin and dive into the list, I think it's important for us all to know why we're training our glutes.

Why Is It Even Important to Train Your Glutes?

Most women would love to have more developed glutes, and will benefit greatly from making use of the exercises in this article.

As for all you men out there who want to avoid training and growing your glutes, they're still an important muscle group for you to have in check.

When you strengthen your glutes, you're going to do a number of things.

Lift Heavier Weights and Build More Muscle

First of all, you're going to stimulate a boost in the strength of your lower body compound movements.

In exercises such as the squat, deadlift and leg press, muscles throughout the entire lower body are going to be extremely active. This includes the glutes, which happen to be one of the strongest muscles in the body (up for debate according to medicinenet.com).

By strengthening your glutes and building them up, you're going to boost your performance and capacity in lower-body-heavy exercises such as the ones I listed in the paragraph above.

And if you're lifting heavier weights on your primary compound lifts, there's no doubt that you're going to see more gains over time thanks to progressive overload.

Learn more: You need to know this about the 3 mechanisms of muscle growth.

Prevent Injuries

Having weak glutes can actually cause lower back pain and cause you to experience some pretty nasty and annoying injuries if you don't get them in check with the right training.

This study conducted by Nicholas A Cooper concluded that having weak glutes was a common symptom found in patients with chronic lower back pain.

For example, having weak glutes during a deadlift is going to cause your lower back to have to do more of the work in bringing the weight up, since your glutes physically aren't strong enough to keep up.

This is going to cause an unexpected amount of stress and tension on your back, which can quickly lead to severe injuries that last weeks, months or even the rest of your life in some extreme cases.

If this is something you want to avoid (which I hope you do), then the glutes are going to be an important muscle group for you to be training.

Create the Illusion of a More Muscular Lower Body

Growing your glutes is going to make your entire lower body look much bigger.

Take Obi Vincent for example.

He's a popular fitness content creator and coach that loves to stress the importance of not neglecting your glutes, and actually giving them a chance to grow in size.

He's also well known for having an incredible looking physique, both in terms of the upper body AND the lower body.

Just take a look at his physique in the Instagram post below!

He loves to train his glutes, and promotes the idea that training them is going to make your entire lower body (including the quads and hamstrings) look bigger in size.

Oh, and for all you men out there, it turns out that much of the time women do actually like seeing guys with developed glutes (according to mtv.com).

I know most of us don't train for the sole purpose of getting more attention from females, but that should hopefully clear up any doubts regarding whether or not you should train your glutes if female attraction was an obstacle to that.

Now that you know why you should train your glutes (whether you're a man or a woman), let's get into the 7 best isolation exercises for glutes!

Barbell Hip Thrusts

Now, these technically aren't an isolation exercise. However the hip thrust (of any kind) is really going to be your best friend when it comes to growing your glutes.

The barbell hip thrust does activate a couple of other muscle groups at the same time, in conjunction with the glutes.

However, they mostly do the stabilizing in the exercise, and don't do a whole lot in helping drive the barbell up from the ground.

The glutes and hamstrings are going to be doing the brunt of the work.

This is also an incredibly strong movement, with most everyday people (aside from powerlifters) being able to lift more on the hip thrust than they would in a deadlift.

It's going to give you a lot of potential for progressive overloading, and making sure that you're getting stronger over time to keep stimulating growth.

Here's how to do the barbell hip thrust:

1. Set up a bench or box behind you, and rest your shoulder blades on it.

2. Bend your knees until you can plant your feet fully flat on the ground.

3. Place a barbell evenly over your hips, and have it sit just above the hip bones. If you've got a towel or some sort of pad, place it in between the bar and your body for less discomfort.

4. Lean back and straighten your spine so that your shoulders are fully resting on the bench. Grab onto the far ends of the bar to help stabilize it.

5. Drive your hips upwards by thinking about pressing your feet hard into the ground.

6. You should find that your knees are bent at an angle somewhere around 45 degrees, and that your body forms a straight line between the bar and the ground.

7. Hold this position for a second and squeeze the glutes hard.

8. Lower the weight back down with control until the bar reaches just above the ground level, or until it fully reaches the ground. Up to you.

9. Repeat.

Check out the video below by Mike Collette to see a demonstration of this!

Bodyweight Donkey Kicks

This is going to be one of the most versatile isolation exercises for glutes on our list today.

All you’re going to need is your own bodyweight and a tiny bit of space, and a comfortable floor.

The donkey kick should ideally be done one leg at a time, to really allow you to focus on the technique and getting the best range of motion you can achieve.

Because of the minimal equipment requirements for this exercise, it’s a great movement to master if you’re worried about having to train from home for any reason.

With this exercise we recommend doing them on your weak leg first, and then only matching that with your strong leg. This is going to ensure that you minimize any muscular imbalances and maintain a well rounded lower body.

Overall a seriously good glute exercise to be performing, here’s how you do it:

1. Get down on all fours and have your hands placed directly under your shoulders.

2. Have your knees under your hips, and ensure that your back is completely flat.

3. Tighten your abs without curving or rounding at the back, and tuck your chin down until your neck is neutral and inline with your spine.

4. Keeping the bend in your left leg the same, raise your right leg up, kicking your foot up towards the ceiling.

5. Raise your leg as high as you comfortably can, and really try to feel the squeeze in your glute.

6. Lower your leg back down with control until your knee reaches just above the ground level, and repeat.

7. Then repeat for the other side.

Check out the video below by LivestrongWoman for a demonstration!

Smith Machine Donkey Kicks

The smith machine donkey kick is one of the best glute isolation exercises that’s going to help you hone in on your glute muscles, whilst still being able to lift some pretty good amount of weights.

Adding weight through the smith machine is a great option for those of us that are a little stronger, and don’t get enough of a challenge from just bodyweight donkey kicks.

Plus, choosing to use a smith machine over something like a dumbbell or plate reduces the need for you to stabilize the weight, and instead allows you to really focus on driving as much weight as possible with your glute muscles.

Related: Here’s what you need to know about lifting with machines vs. free weights.

Here’s how to perform the smith machine kickback:

1. Set the smith machine low (somewhere around knee height when standing).

2. Get down on all fours and have your hands placed directly under your shoulders.

3. Place the center of the sole of your foot on the bar, and adjust accordingly.

4. Have your knees under your hips, and ensure that your back is completely flat.

5. Tighten your abs without curving or rounding at the back, and tuck your chin down until your neck is neutral and inline with your spine.

6. Keeping the bend in your left leg the same, press your right foot against the smith machine bar and kick it up above you.

7. Raise your leg as high as you comfortably can, and really try to feel the squeeze in your glute.

8. Lower your leg back down with control until your knee reaches just above the ground level, and repeat.

9. Then repeat for the other side.

Check out the video by Rachels Six to see what this looks like!

Glute Bridges

The glute bridge is another great choice when it comes to isolation exercises for glutes, also being an incredibly versatile option like the bodyweight donkey kick.

The glute bridge requires just your own bodyweight and a little bit of space, meaning you can literally do them at abs time you wish, from anywhere you like.

And if after trying these you find that they’re too easy, you can always go to using a single leg or load a plate onto your hips.

Here’s how to do the glute bridge:

1. Lie on your back with your knees bent and your feet flat.

2. Keeping a neutral spine, drive your feet hard into the ground and think about pushing your hips up, until they're fully locked out.

3. Really try to focus on squeezing the muscles of the glutes hard.

4. Lower your hips back down slowly and with control.

5. Repeat.

Note that if this is too easy for you, you can either do them one leg at a time or add a plate onto your hip bone for some extra resistance.

Check out the video below by Redefined Health to see what this looks like!

Fire Hydrants

Fire hydrants are also one of the more popular isolation exercises for glutes, and are again an option that can be versatile and done virtually anywhere you see fit.

These are like a bodyweight variation of hip abductions, and target the glutes with some additional lower back engagement as you stabilize yourself in the single-legged stance.

They're a great isolation exercise you can use for sculpting your glute muscles, and are definitely a great option!

Similarly to the donkey kicks, you'll want to use your weak leg first and only match the number of reps with your strong leg to minimize any muscular imbalances.

To perform the fire hydrant:

1. Start on your hands and knees, with your arms directly under your shoulders and your knees directly under your hips.

2. Tighten your core without rounding at the spine, and make sure your neck is neutral and in line with your spine.

3. Keeping balanced and maintaining your knee bends, lift one leg out to the side to a 45 degree angle, or however far you comfortably can.

4. Lower your leg back to the starting position with control, and repeat.

5. Repeat for the other side.

Watch The Helm's video below to see a demonstration.

Machine or Plate Loaded Hip Abduction

This is more or less the weighted version of the bodyweight fire hydrant.

It's basically the exact same movement pattern and range of motion, except you'll generally do these standing or sitting down at a machine.

They're another great choice when it comes to isolation exercises for glutes, and are definitely a good option for you to try if you're finding bodyweight fire hydrants to be too easy.

1. Stand next to a pole of some sort, or anything that you can comfortably grab onto for balance and support.

2. Holding a plate in one hand, rest it against your hip bone to your side and try to ensure that it's placed comfortably. You may have to try several times.

3. Lean slightly out towards the pole/object you're grabbing onto.

4. With the plate loaded leg, drive it up and out to your side with the knee bent at around 90 degrees (keep pressing the weight down against your leg).

5. Go as high as you comfortably can, but don't push it too far on your first try.

6. Lower your leg back down with control and repeat.

7. Then repeat for the other side.

Check out the video below by Green Way of Health iRnsca for a demonstration.

Rounded Back Extensions

Now like the barbell hip thrust, this one is not literally an isolation exercise, but it can be modified to shift a very heavy emphasis onto the flutes if done correctly.

The back extension is an exercise that you can use to strengthen the muscles of the lower back, as well as the glutes and hamstrings at the same time.

By incorporating the rounded back into this exercise, you can limit the amount of movement at the lower back and instead allow for a fuller range of the hips, which is the general area the glutes are responsible for.

Rounded back extensions are a great glute exercise, and are definitely a solid option to try out if you haven't already!

1. Set the back extension machine to approximately your mid-hip height.

2. Point your feet out at 45 degrees, and you can slightly bend your knees if it makes the exercise more comfortable for you.

3. Allow gravity to pull your upper body down, and allow your upper back to round slightly (however your lower back should remain neutral).

4. Lock your spine in this position and don't allow it to break apart.

5. Drive your torso upwards into a straightened position by thinking about thrusting your hips forwards and straightening your entire body (aside from the upper back).

6. Squeeze your glutes hard at the top of the movement.

7. Lower your torso back down with control as far as you can just before your back starts to round.

8. Repeat.

Check out Lane Athletic's video to see what this looks like!

Conclusion

To conclude, there are lots of great isolation exercises for glutes.

You should take a careful look at each one, and possibly give each one a try to find the one that suits you the most and delivers you the best results!

It can be tough to grow your glutes, but it's well worth the work if you do it right when you see the results starting to show!

Which glute exercise was your favorite?

Let us know in the comments section below!