- Stand with your feet about shoulder width apart.
- Hold the kettlebell with both hands in an overhand grip in front of your pelvis.
- Keeping your core strong, rotate the kettlebell around your body changing hands in the front and in the back.
- Be sure to focus on your posture throughout the entire movement.
Glute Isolation- Workout 1 of 2
36 min
·
12 exercises
Best exercises to build glutes without building large thighs.
Kettlebell Around the Worlds
Each Side- Switch rotation
Cable Hip Extensions
Each leg
Dumbbell Deadlifts
This exercise could also be done with a barbell
Barbell Kneeling Squats
Barbell Hip Thrusts
Adjust reps for weight- more weight less reps
Bench Flutter Kicks
Bosu Ball Plank Leg Lifts
Each leg
Bosu Ball Single Leg Hip Thrusts
Each legs
Bosu Ball Leg Pull-ins
Bird Dogs
Adductor Knee Raises
Each side
Donkey Kicks
This Glute Isolation- Workout 1 of 2 36 min gym workout plan effectively targets your abs, back and legs. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 12 exercises and see which muscle groups they target. Enjoy!
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Glute Isolation- Workout 1 of 2
36 min
·
12 exercises
Best exercises to build glutes without building large thighs.
Kettlebell Around the Worlds
Each Side- Switch rotation
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Middle Back / Lats
Primary muscle group(s):
Forearms, Neck & Upper Traps, Shoulders
Secondary:
Abs, Calves, Hamstrings, Quadriceps
- Place a pair of dumbbells or kettlebells at your feet. Brace your core and keep your chest up as you kneel down. Pick the dumbbells up, maintaining your form and keeping your gaze straight ahead.
- Standing up, walk forward in a straight line, holding the dumbbells at your sides.
- The trick is to use very heavy dumbbells. Walk as far as you can then set the weights down. Take a short break and repeat going back the other way.
Cable Hip Extensions
Each leg
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Hamstrings, Lower Back
- Attach an ankle strap around your right ankle. Stand tall in front of a cable machine with a flat back and tight core. Use the cable machine for balance, if necessary.
- While balancing on your left foot, move your right foot up and back. Pause at the top of the movement then slowly bring the foot down. Do not let your right foot touch the ground before repeating.
- Once finished, repeat on the other side.
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
- Position yourself on all fours on a mat.
- Position your hands underneath your shoulders and place your knees under your hips.
- Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.
- Lower the knee without touching the floor and repeat the lift.
- Once you’ve completed the reps on the right leg, switch legs.
Dumbbell Deadlifts
This exercise could also be done with a barbell
Primary muscle group(s):
Glutes & Hip Flexors, Lower Back
Secondary:
Abs, Calves, Hamstrings, Quadriceps
- Place two dumbbells on the floor.
- Stand facing the dumbbells with your feet shoulder width apart.
- Bend knees and hips to lower your torso in a squatting movement,keep your back straight.
- At the bottom of the squat grip the dumbbells with an overhand grip,keeping your arms fully extended.
- Return to an upright position holding the dumbbells with your palms facing towards your body and extending your hips forward. Do not round your back.
- Return the dumbbells to the floor in the same manner you picked them up.
- Repeat.
Primary muscle group(s):
Lower Back
Secondary:
Abs, Calves, Forearms, Glutes & Hip Flexors, Hamstrings, Quadriceps, Upper Back & Lower Traps
- Place a barbell in a clear space on the floor. (Make sure there are no obstructions in your way.
- Stand facing the barbell with your legs about 4-6 inches from the bar.
- Place your feet shoulder width apart.Your feet can be pointed straight ahead or turned outwards slightly.
- Squat down, keeping your back straight and grip the bar with an overhand grip at shoulder width.
- Keep your arms fully extended and stand up with the barbell.
- As you lift the barbell, your hips and shoulders should rise together and your back should be straight.
- As you reach the top of the lift and are standing straight, rotate your shoulders back slightly until you feel a slight stretch in them.
- Lower the barbell back to the floor in the same squatting motion you used to lift it.
This exercise can be very dangerous if performed incorrectly. If you are a novice, only perform this exercise with an experienced trainer's supervision.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings
Secondary:
Lower Back
- Holding the handles of the resistance band, step on to the middle. Place your feet at shoulder-width with toes pointing forward. Tighten your core and keep your chest up.
- Bend your knees slightly and drive your hips back but NOT lower than your knees. Again, keep the chest up. This is the starting position.
- Forcefully contract your glutes, driving them forward. Do not just lean back. Your glutes should be fully contracted. Pause then return to the starting position.
Barbell Kneeling Squats
Primary muscle group(s):
Glutes & Hip Flexors
- In a power rack, set the barbell to where your shoulders will be when kneeling. Set up behind the barbell. Kneel on a padded surface. Place yourself underneath the barbell, positioning it across your shoulders.
- Tighten your core and drive your glutes forward as you lift the barbell from the rack. Slowly sit back, keeping a braced form with your upper body.
- When your butt touches your calves, drive your glutes forward again as you slowly return to the starting position. Repeat.
Barbell Hip Thrusts
Adjust reps for weight- more weight less reps
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
- Sit on a padded surface with your legs out in front of you and the knees bent. Make sure your back is against a secured bench. Lay a barbell across your lap.
- Focusing the tension in the glutes, raise your hips skyward, moving the bar up with you.
- Pause when you feel the contraction in your glutes then slowly lower yourself to the starting position.
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs, Lower Back
- Select an appropriate weight for the plate you will be using. Place it next to where you will be laying.
- Lay on flat on your back. Bend your knees, bringing your feet towards your hips. Bring the plate up and on to your pelvic area.
- Tighten your core, flatten your back, and make sure your feet are firmly on the ground. Raise your hips up, creating a straight line from your head to your knees.
- Slowly lower your hips and repeat the movement.
Primary muscle group(s):
Glutes & Hip Flexors, Lower Back
Secondary:
Quadriceps
- Lay down on an exercise mat with your feet flat on the floor and your knees pointing upwards bent at a 90 degree angle.
- Place a resistance band across your hips and pin it down to the ground using your hands at either side.
- Raise your hips upwards until a straight line is formed from your knees to your shoulders.
- Hold this extended position for 1 second before slowly lowering your hips down to the starting position.
Do not perform if you suffer from hypertension.
Bench Flutter Kicks
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
- Lie face down on a flat bench with your hips on the edge of the bench. Fully extend your legs and raise your feet up from the floor so that they are in line with your body .
- Place your arms on top of the bench, using them to hold on to the front edge of the bench for stability.
- Squeeze your glutes and hamstrings and straighten your legs until they are level with your hips. This is the start position.
- Start the exercise by raising you left leg higher than your right leg.
- Then lower the left leg as you lift the right leg and so on.
- Alternate in this manner until you have done all repetitions for each leg.
When performing this exercise, breathe normally. As your strength increases, you can add ankle weights.
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
- Position yourself on all fours on a mat.
- Position your hands underneath your shoulders and place your knees under your hips.
- Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.
- Lower the knee without touching the floor and repeat the lift.
- Once you’ve completed the reps on the right leg, switch legs.
Primary muscle group(s):
Abs, Lower Back
Secondary:
Glutes & Hip Flexors
- Position yourself on all fours with knees underneath the hips and wrists under the shoulders.
- Engage your abs and keep your spine neutral, pulling the shoulder blades towards the hips.
- Lengthen the left leg until it is straight out and in line with your hips while simultaneously raising and straightening your right arm until it is parallel to the floor. Keep your head and shoulders aligned at all times.
- Gently lower your arm and leg back to the starting position and alternate with the other arm and leg.
Bosu Ball Plank Leg Lifts
Each leg
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Hamstrings, Shoulders
- Place a BOSU Ball on the ground with the blue rubber side facing up. Carefully, place your elbows on each side of the rubber side. Take a push-up position. Make sure your feet are together, core is tight and hips are level.
- Slowly, raise your left foot up in the air. Pause, feel the contraction in your glutes and hip flexors then slowly descend. Repeat on the other side.
- Continue alternating until the set is finished.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
- Lie on a mat and position yourself in a plank position. Place your elbows on the floor beneath your shoulders. Your toes should touch the floor and your torso should be lifted in a straight line.
- Engage your core muscles and lift one foot off the floor. Keep the rest of your body as still as you can. Your heel should lift until it is in line with your buttocks.
- Slowly lower the leg to the starting position and repeat with the other leg.
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
- Position yourself on all fours on a mat.
- Position your hands underneath your shoulders and place your knees under your hips.
- Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.
- Lower the knee without touching the floor and repeat the lift.
- Once you’ve completed the reps on the right leg, switch legs.
Bosu Ball Single Leg Hip Thrusts
Each legs
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs, Hamstrings
- Place a BOSU Ball on the ground with the blue rubber side facing up. Lie on the ground and place your right foot on the rubber part of the BOSU Ball. Extend your left leg straight into the air. Extend your arms to the sides and tighten your core.
- With your gaze focused on the ceiling, push down with your right foot, elevating your hips. Tighten your glutes when you come to the top of the movement and hold. Slowly, lower your body towards the ground but do not lie back down until the end of the set.
- Repeat.
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs, Hamstrings, Quadriceps
- Lie on an exercise mat with your knees bent so that your feet are flat on the floor.
- Raise one leg off the floor and bend your knee up towards your chest. Yhis is the start position.
- Perform the exercise by pushing down through your other heel and pushing your hips up, raising your glutes off the mat. Continue until your hips are in a straight line with your torso. Hold for a count of one.
- Return to the start position by lowering your hip to the floor.
- Complete all the repetitions for one set before changing legs.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings
Secondary:
Abs, Lower Back
- Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.
- Place your hands out to your sides palms flat for stability.
- Raise your glutes off the floor by extending your hips upward while pushing down through you heels.
- Continue until your back, hips and thighs are in a straight line. Hold for a count of one.
- Return to the start position by lowering your hips back to the floor.
- Pause then repeat.
Bosu Ball Leg Pull-ins
Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors, Lower Back
- Place a BOSU Ball on the ground with the blue rubber side facing up. Carefully, sit yourself in the middle of the BOSU Ball and place your hands by your side for balance. Bring your knees towards your chest and hold this position.
- Slowly, extend your legs out while keeping a slight bend in your knees. Simultaneously, lean back while focusing the contraction on your core. Keep your balance with your elbows and forearms. Pause, hold the contraction, then return to the starting position.
- Repeat.
Bird Dogs
Primary muscle group(s):
Abs, Lower Back
Secondary:
Glutes & Hip Flexors
- Position yourself on all fours with knees underneath the hips and wrists under the shoulders.
- Engage your abs and keep your spine neutral, pulling the shoulder blades towards the hips.
- Lengthen the left leg until it is straight out and in line with your hips while simultaneously raising and straightening your right arm until it is parallel to the floor. Keep your head and shoulders aligned at all times.
- Gently lower your arm and leg back to the starting position and alternate with the other arm and leg.
Primary muscle group(s):
Glutes & Hip Flexors, Upper Back & Lower Traps
Secondary:
Lower Back, Shoulders
- Lay on a yoga/exercise mat or towel with your arms outstretched, palms down in front of you, and your legs outstretched with your soles facing up.
- Simultaneously lift your right arm and left leg off the floor.
- When you reach your flexion point, hold for a second before slowly lowering back down to the floor.
- Repeat the same movement with your left arm and right leg.
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
- Position yourself on all fours on a mat.
- Position your hands underneath your shoulders and place your knees under your hips.
- Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.
- Lower the knee without touching the floor and repeat the lift.
- Once you’ve completed the reps on the right leg, switch legs.
Adductor Knee Raises
Each side
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
- Position yourself on all fours on a mat with your palms flat and shoulder-width apart. Place your knees hip-width apart and bend them at a 90 degree angle.
- Try to relax your core so that your back and abs are in a natural position.
- Maintain this posture as you raise your right knee and bring it as close to your chest as you can.
- Now raise your right thigh out to the side, keeping the hips still.
- Kick your raised leg straight back slowly until it is in line with your torso.
- Reverse the movement to return to the starting position.
Primary muscle group(s):
Glutes & Hip Flexors
- Lie on your right side on top of a yoga mat or other soft surface.
- Brace your core and make sure your body is in a straight line. Keep your right hand on the ground and your left hand on your hip.
- Slowly lift the left leg into the air, keeping it straight during the exercise.
- Slowly lower your left leg. Complete the set then repeat with the other leg.
Donkey Kicks
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
- Position yourself on all fours on a mat.
- Position your hands underneath your shoulders and place your knees under your hips.
- Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.
- Lower the knee without touching the floor and repeat the lift.
- Once you’ve completed the reps on the right leg, switch legs.
Primary muscle group(s):
Abs, Lower Back
Secondary:
Glutes & Hip Flexors
- Position yourself on all fours with knees underneath the hips and wrists under the shoulders.
- Engage your abs and keep your spine neutral, pulling the shoulder blades towards the hips.
- Lengthen the left leg until it is straight out and in line with your hips while simultaneously raising and straightening your right arm until it is parallel to the floor. Keep your head and shoulders aligned at all times.
- Gently lower your arm and leg back to the starting position and alternate with the other arm and leg.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
- Lie face down on a flat bench with your hips on the edge of the bench. Fully extend your legs and raise your feet up from the floor so that they are in line with your body .
- Place your arms on top of the bench, using them to hold on to the front edge of the bench for stability.
- Squeeze your glutes and hamstrings and straighten your legs until they are level with your hips. This is the start position.
- Start the exercise by raising you left leg higher than your right leg.
- Then lower the left leg as you lift the right leg and so on.
- Alternate in this manner until you have done all repetitions for each leg.
When performing this exercise, breathe normally. As your strength increases, you can add ankle weights.
We're not done yet!
Exercises done
of 12
Approx. time left
32:15
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