Looking for glute isolation exercises that won’t balloon your quads? A recent Instagram reel has fired up the fitness world by challenging everything we thought we knew about building a better backside.
Enter Dean Zweck, Product Development Manager at Total Fitness, who’s here to clear up the confusion and help you focus on moves that truly target your glutes.
Zweck says many popular lower-body exercises—such as back squats and Bulgarian split squats—aren’t necessarily the golden ticket for boosting your rear.
While they do work, they also enlist the help of your quads and hamstrings, which isn’t ideal if you’re aiming to spotlight your glutes and keep the rest of your legs from bulking up. Instead, he recommends these targeted powerhouses:
Barbell hip thrusts – The ultimate exercise for glute strength and shape
How to do it: Sit on the floor with your upper back against a bench, feet flat on the ground, and a barbell resting on your hips. Drive through your heels, lifting your hips until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top before lowering back down.
Tip: Keep your chin tucked and core engaged to prevent overextending your lower back. Pause at the top for 2–3 seconds to maximise glute activation.
Elevated sumo squats – Allows for a deeper range of motion, maximising glute stretch
How to do it: Stand on two elevated platforms with feet wider than shoulder-width apart and toes slightly turned out. Hold a dumbbell or kettlebell between your legs.
Lower into a deep squat, keeping your chest up, and push through your heels to return to standing.
Tip: Push your knees outward as you squat to keep tension on the glutes. Focus on driving through your heels to avoid shifting weight to your quads.
Straight-leg kickbacks – Isolates the glutes without overworking the thighs
How to do it: Start on all fours with a neutral spine. Extend one leg straight back and up, keeping it in line with your torso. Squeeze your glutes at the top, then lower back down without touching the floor. Repeat on the other side.
Tip: Keep your movements slow and controlled. Rushing can reduce muscle engagement. Add ankle weights or a resistance band for extra intensity.
Banded frog pumps – A high-rep movement that creates serious glute activation.
How to do it: Lie on your back with the soles of your feet together and knees pointing outward. Place a resistance band around your thighs for added tension. Drive your hips up, squeezing your glutes at the top, then lower back down with control.
Tip: Keep constant tension on the band and focus on squeezing your glutes at the top of each rep. Try high reps (20-30) to feel the burn.
Kneeling thrusters – A dynamic move that directly hits the glutes while reducing quad involvement.
How to do it: Start in a kneeling position with a barbell or dumbbells at your shoulders. Engage your glutes and drive through your hips to stand up explosively. Slowly lower back to kneeling and repeat.
Tip: Engage your glutes before pushing up, and avoid using momentum. If needed, hold onto a dumbbell for added resistance.
Stationary box step-ups (deficit) – Increases the range of motion for better glute engagement.
How to do it: Stand in front of a box or step at knee height. Place one foot on the step, drive through your heel, and push up until your leg is fully extended. Lower back down with control and repeat on the other leg.
Tip: Avoid pushing off with your back leg—focus on driving through your front heel to ensure glute activation. Choose a box height that allows a full range of motion without knee discomfort.
Lateral leg raises – Strengthens the glute medius for better shape and support.
How to do it: Lie on your side with your legs extended. Keeping your core engaged, lift your top leg as high as possible without rotating your hips. Slowly lower back down and repeat before switching sides.
Tip: Keep your toes pointed forward, not upward, to ensure proper glute engagement rather than hip flexors taking over.
Quadruped kickbacks – Targets the glutes effectively with minimal lower-body strain.
How to do it: Begin on all fours with a neutral spine. Keeping your knee bent at 90 degrees, lift one leg toward the ceiling, squeezing your glutes at the top. Lower back down without touching the floor and repeat on the other leg.
Tip: Keep your core tight and avoid arching your lower back. Hold the top position for a second or two to enhance glute contraction.
“By dialling in these moves,” Zweck explains, “you’ll build a solid, sculpted backside without overdeveloping your legs.
If glute isolation is your goal, make sure your workout routine is stacked with exercises that specifically hone in on glute strength and shape.”
Gone are the days of relying solely on traditional squats or lunges for that peachy posterior. With these targeted approaches, you’ll fine-tune your glute growth and keep your workout game fresh—no extra leg mass is required.