How to Isolate Glutes
The gluteal complex, or glutes, makes up the large portion of your buttocks that perform a variety of movement patterns, such as hip extension and flexion, hip rotation and hip abduction and adduction. Glute isolation is an exercise method to activate and strengthen the buttocks. The National Academy of Sports Medicine recommends that you combine glute isolation exercises with integration training that uses your entire body to create different movement patterns, such as running, jumping and squatting.
Instructions
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Three-Point Hip Extension
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1
Kneel on the ground on your hands and knees so that your wrists are below your shoulders and your knees are below your hip joints.
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2
Lift your left knee off the ground and straighten the leg behind you. Tighten your left buttock and do not move your spine.
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3
Push your hands against the ground while keeping your arms straight, and lower your body toward the ground so that your right thigh is closer to your ribs. Keep your left leg off the ground. Hold this position for three seconds and return to the starting position. Perform two to three sets of five to six repetitions per leg.
Supine Glute Stretch
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4
Lie on your back and bring your left knee up to your chest. Put your right hand on the outside of your left knee and keep your right leg straight.
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5
Exhale and gently pull the knee toward the middle of your body. Pull a little closer toward your middle after each exhalation until you can no longer stretch your glute.
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6
Hold the final stretch for three deep breaths, and repeat the stretch on the opposite hip.
Basic Floor Bridge
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7
Lie on the ground on your back with your feet on the ground about hip-width apart. Put your arms by your sides.
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8
Lift your buttocks off the floor as high as you can and hold this position for one deep breath.
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9
Lower your buttocks until they almost touch the ground. Perform three sets of 8 to 10 repetitions.
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Tips & Warnings
Perform the stretching exercise after your workout to alleviate fatigue and tightness in your gluteal complex. This helps reduce muscle soreness and allows you to recover faster, says physical therapist Chris Frederick, author of "Stretch to Win."
