Glute Isolation Exercises

Glute Isolation Exercises are a great way to tone, shape up, and prevent sagging. Here are some great glute isolation exercises.

Side single leg raise

  • Lay on your side making sure that you have hip on hip and leg on top of leg
  • Check that you lying in a straight line by making sure that when you are looking down towards your feet you can only see your toes
  • Slowly lift the top leg up approximately 50 cm, while keeping your leg straight
  • Make sure that you maintain your hip alignment and that your hips do not roll
  • Slowly lower your leg back down without touching the opposite foot

Side legs rise

  • Lay on your left side making sure that you have hip on hip and leg on top of leg
  • Check that you lying in a straight line by making sure that when you are looking down towards your feet you can only see your toes
  • Slowly lift the top leg up approximately 50 cm, while keeping your leg straight
  • Slowly lift the opposite leg to meet your right leg, and then slowly bring them together down
  • Make sure that you maintain your hip alignment and that your hips do not roll
  • If you are struggling to maintain your balance place one hand down on the ground for more control

Lying Butt Bridge

  • Lie flat on your back on a mat with your knees bent pointing up to the ceiling and your arms at your sides.
  • Simply raise your pelvis up toward the ceiling to a point where your body will be at a about a 45 degree angle relative to the floor.
  • At the top of the movement, be sure to really flex your butt for a one-count.
  • Return to the start position and repeat.