Isolation · Glutes
These 11 exercises are the isolation (single-joint) exercises for the glutes in the GymStreak library, beginner to intermediate level, using bodyweight, bench and barbell. Good places to start: Alternating Fire Hydrants and Glute Bridge. By level: 5 beginner and 6 intermediate.
Written by the GymStreak coaching teamUpdated
01
Isolation glutes exercises move a single joint, so the glutes do most of the work. Use them after your compound lifts, with moderate to high reps and controlled form, to add focused volume. The loads are lighter, so they're a good place to practise a slow lowering phase and a full range of motion, and they add little fatigue to the rest of your workout.
02
Hip thrusts and glute bridges load the glutes hard at the top, where the hip is fully extended. Squats, lunges and deadlifts train them in a deeper, stretched position alongside the quads and hamstrings. Kickbacks, fire hydrants and side leg lifts are lighter isolation options that suit warm-ups and home workouts. Squeeze at the top of each rep without arching the lower back.
03
Combine a bridge or hip thrust with a squat or lunge pattern, then add one abduction exercise. Single-leg glute bridges are a good bodyweight step up from the standard bridge.
BeginnerIntermediateAdvanced
Beginner isolation bodyweight exercise for the glutes, also working the abs, lower back and obliques.
Beginner isolation bodyweight exercise for the glutes, also working the hamstrings.
Beginner isolation bodyweight exercise for the glutes, also working the hamstrings.
Beginner isolation bench exercise for the glutes, also working the hamstrings.
Beginner isolation bodyweight exercise for the glutes, also working the abs, lower back and obliques.
Intermediate isolation barbell exercise for the glutes, also working the abs and hamstrings.
Intermediate isolation barbell exercise for the glutes, also working the abs and hamstrings.
Intermediate isolation barbell exercise for the lower back and glutes, also working the hamstrings.
Intermediate isolation barbell exercise for the lower back and glutes, also working the hamstrings.
Intermediate isolation barbell exercise for the lower back and glutes.
Intermediate isolation bodyweight exercise for the glutes, also working the hamstrings.
Free GymStreak calculators that go with glutes training.
Guides from the GymStreak blog on this topic.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
