Photo cred to my friend playing paparazzi on me at the gym!
I mentioned in a previous post that I was going to switch my leg workout a bit to see the result. I did that today in that I did a mainly glute focused workout. It can be very hard to find exercises that just isolate the glutes. Inevitably you will end up hitting other muscles – especially the quads in doing so. The first exercise was squats. Yes I know these work all the leg muscles especially the quadriceps and hamstrings but I just can’t give them up! I enjoyed my workout today and I could feel it in the glutes more than usual.
Here’s what I did:
Squats: Barbell, 40 kg, 45 kg, 50 kg, 40 kg (all for 10 reps)
Pull throughs 3 x 10 at 12 kg
Glute kickbacks using cable machine 3 x 10 at 12 kg
Curtsy lunges 2 x 15 holding a 10 kg plate
American dead lifts: 3 x 10 with 20 kg barbell
Glute bridges holding a 10 kg plate at the stomach
Stretches to cool down.
I’m not sure if this glute isolation workout will continue every week but I will try it again for the next two weeks and see if I am happier with the results.
I hope this has given you some ideas for glute isolation exercises!