Increase your lower body power from the comfort of your house.
Check out 9 best bodyweight glute isolation exercises that you can do at home to have a powerful lower body.
Sadly, the glutes are a muscle group that is often neglected by most gym-goers. Think about it, when was the last time you did an exercise that focused on your butt? But you clicked here because you want to change that and you can do it with the help of Brian Klepacki.
Coach Brian Klepacki, a certified strength and conditioning specialist, shared a video regarding the 9 best bodyweight glute isolation exercises. It was featured on Critical Bench, a website focused on health and strength that delivers many tips on how to get stronger, fitter and healthier. Their YouTube channel has almost 1 million subscribers.
Best Bodyweight Glute Isolation Exercises
The 9 best bodyweight glute isolation exercises were divided into three categories depending on which muscle of the glutes it targeted: maximus, medius, and minimus. Check it out.
For the Gluteus Maximus
- Hip thrust
- Glute bridge
- Bulgarian Split Squat
For the Gluteus Medius
- Side Plank Kick
- Frog Pump
- Squat to Hip Abduction
For the Gluteus Minimus
- Clam Shell
- Bent-Knee Side Plank Hold
- Single-Leg Glute Bridge
Simple as that, those are the 9 best bodyweight glute isolation exercises according to coach Klepacki. It is wonderful that you can do them at home, with no equipment needed.
Click on the video below for more information.
VIDEO – Best Bodyweight Glute Isolation Exercises
Muscles of the glutes
Now that you’ve seen the best bodyweight glute isolation exercises, further up your knowledge by understanding the muscles of the lower body.
The muscles of the leg and hip region play a vital role in human movement.
Each muscle has its own function and contributes to how you walk, run, jump and climb stairs.
The glutes, hamstrings and quadriceps are especially important because they work together to stabilize the knee joint during movement such as walking or running.
The gluteus maximus is the largest muscle in the body, and it is responsible for extending your hip joint (i.e., straightening your leg). This makes it an important muscle to strengthen when you want to improve your performance in activities that require powerful movements such as running or squatting with heavy weights.
The gluteus maximus has three parts:
- Gluteus medius
- Gluteus minimus
- Gluteus maximus
The gluteus medius is located in the upper backside of your inner thighs and you can feel it when you try to stand on one leg.
It works with both your gluteus minimus and gluteus maximus muscles to help stabilize your pelvis during movement.
When walking or running, these muscles help keep your pelvis level—so it doesn’t tilt forward or backward as you move. This is crucial for performing everyday activities like standing up from a chair or climbing stairs!
- Adductor muscles – the muscles of the hip and groin are often referred to as adductors. These muscles include the pectineus, gracilis, adductor longus, adductor brevis, adductor magnus, obturator externus, and obturator internus.
- Gluteal muscles – The gluteal muscles are made up of three different sets: anterior (aka “the butt”), lateral (aka “the hip”), and posterior (aka “the thigh”).
- Hamstring group – The hamstrings consist of semitendinosus and biceps femoris on its medial aspect; semimembranosus on its lateral aspect; short head of biceps femoris deep within tendon below its origin; long head arising from ischial tuberosity distally through greater trochanter to insert onto coronoid process of ulna or radius.
The gluteus maximus is a complex muscle that controls the movement of the lower body. The gluteus medius is responsible for holding the thigh in place when we are standing still, while the adductor muscles help us move our legs together or apart. When you stretch these muscle groups, it’s important not only to focus on what feels good but also understand why certain areas feel tight or sore after a workout.
Use these 9 best bodyweight glute isolation exercises to develop a stronger and more functional set of glutes.
- GLutes-and-athletes: Photos Courtesy of CrossFit Inc