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Workout Challenges

Grow a Booty at Home | Glute Isolation Workout for Instant Results

“What?? Instant results?? Sia you are talking craziness now!” I know this is what you are thinking based off of the title of this blog post. Let me explain.

Pump It Up!

Glute pumps are a real thing. When you think about it, it is all down to science. When you train a body part via an isolation technique, blood rushed to that muscle during training. Think higher volume/higher reps which puts more of a metabolic stress on your muscles which forces a lot of blood in there. In turn, this causes the muscles (at a cellular level) to swell and you may feel a burning sensation. Helllooooo pump!

Sadly though, pumps are a temporary sensation and won’t last long so enjoy it while you can! However, the long term benefits of working your glutes are what you should aim for anyway-the long term growth and strength you will gain from performing these exercises will pay off down the road moreso than any 15 minute pump you’ll acheive.

Glute Isolation Workout

Now, it is time to isolate those glutes and build a booty straight from home! “Isolate? Why? What is that?” Glad you asked! Most ladies believe that squats and lunges are the best moves to grow a booty, but this is not always the case. Moves such as squats and lunges target multiple muscle groups-not just the glutes.

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To truly build upon your glutes and get the most out of them, you need to perform moves that work them alone-without the other muscle groups. Hence, the term isolation.

THE PLAN: Perform the following moves for 15 reps with 3 sets total. Aim for 1-2 days per week for this workout.

HIP THRUSTS:


Start with your shoulder blades against a bench, couch, or chair, and your arms spread across it for stability or crossed at your chest if that is more comfortable.  If your shoulders don’t reach the bench, you may need to start with your butt slightly off the floor.  
Bend your knees to about 90 degrees, and make sure your feet are flat on the floor.
Take a big breath in, blow your air out fully, and brace your core.
Squeeze your glutes, lift up your hips, and hold a second or two.  

SINGLE LEG GLUTE BRIDGES:


Lay on the floor with your feet flat and knees bent.
Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.
Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground.
Extend as far as possible, pause and then return to the starting position.

ELEVATED GLUTE BRIDGES

Lie on your back with your knees bent at 90 degrees, heels propped on a box, bench, couch, or stool in front of you (at least 12 to 14 inches off the ground)
Lift your hips until you form a straight line from your knees to your shoulders.
Hold for two seconds, then return to start.

SINGLE LEG HIP THRUSTS

Place your back against a bench, couch, chair, or step, with one knee bent and that foot flat on the floor.
Raise your other leg and bend your knee so that your hip and knee form 90-degree angles.
Place the back of your elbows against the bench.
Pushing your knees out, squeeze your glutes and raise your hips until they’re in line with your torso.
Lower back down the starting position

PRONE LEG LIFTS:

Lie facedown on the floor with your head supported by crossed arms, legs shoulder-width apart, core engaged.
Contract your glutes to lift your legs about 12 to 16 inches off the ground and bring them together to touch.
Pause, then slowly lower back to start.

BOX STEP UPS:

Start by placing one foot on top of the box making sure the entire foot is making contact with the surface.
Pull your body up through the heel of the foot that is up on the box.
Lower your yourself back down to the floor with full control.

Need more of a fun daily workout routine? Be sure to check out my Strong Body Guide: 12 Week Home Workout Program which only requires 2 dumbbells and features a FREE support group! Meal plan is also available.

12 week progress on the Strong Body Guides

Your trainer and friend,

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