From pancake to peach: 21 glute isolation exercises that reshape your butt

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If you want to perk up your glutes and build a strong backside, add these 16 glute isolation exercises to your workouts.

Isolating Your Glutes with Wieghts, Resistance Bands, and Bodyweight

We all want our glutes to be round, tight, and firm, but achieving that is another matter. So much of our body’s shape and curvature is genetic, making fat loss and change of shape very difficult. The good news is, it’s not impossible.

The simple recipe to glute growth is a calorie surplus and progressively overloading exercises.

To gain muscle, you need to be eating more calories than you are burning each day. Unless you are a beginner, you will not be able to see big results in your glutes (and the rest of your body) unless you are eating in a surplus.

You also need to be progressively overloading your exercises to gain muscle. Progressive overload indicates that you are increasing the weight, frequency, and number of reps over time.

If your training is stagnant, you will hit a plateau and eventually stop seeing results. By changing your workouts slightly, you can avoid your body adapting to your training.

Growing your glutes doesn’t just have to happen in a gym. There are plenty of exercises that isolate your glutes and can be done in the comfort of your own home with bands or dumbbells.

Read also: The Best Dumbbell Glute Exercises

What Are Glute Isolation Exercises?

Glute Isolation exercises are exercises that specifically target your glutes. While lifts like the squat and deadlift are good for growing glutes, they focus on other muscle groups as well.

While building overall muscle allows for our body to be more symmetrical, focusing on one group you may be weaker in, is important.

If you suffer from flat booty syndrome and have weaker glutes overall, adding glute isolation work can be a game-changer.

The Best Glute Isolation Exercises with Weights

Using weights is arguably one of the best ways to build your glutes. So, eat your protein/enough food overall while lifting heavy, and you will see results.

Glute isolation exercises are a great way to activate your muscles and build your glutes.

For example, in 2018, a study found that barbell hip thrust presented a higher mean Gluteus Maximus activation than back and split squat.

But here’s the thing about hip thrusts: they load your glutes hardest when they’re fully contracted (at the top of the movement) rather than when they’re stretched. While this isn’t necessarily bad, research suggests you might see better muscle growth from exercises that challenge your muscles most in their stretched position.

If hip thrusts are your go-to glute exercise, consider adding moves like lunges to your routine. These exercises hit your glutes when they’re in a deeper stretch, which could give you more bang for your buck in terms of muscle building.

Barbell Hip Thrust

Tips: Make sure your bench is stable, and it is not moving around. At the top of the movement, your torso should be parallel to the ground. If it isn’t, readjust your stance so you can achieve this. Doing this allows your back to be stable (no arching) and your core to stay tight.

Sit with your booty on the ground and your back against a bench.
Place a barbell in your hip crease.
Lift your hips from the ground until they are in alignment with your shoulders.
Keep your gaze forward and your abs tight.
Squeeze your glutes at the top of my movement and then slowly lower your hips back down.

Walking Lunges

Walking lunges are non-negotiable for building stronger glutes. The continuous forward movement challenges your glutes through their full range of motion, giving you that deep muscle stretch that’s so important for growth.

Tips: Take longer steps to maximize the glute stretch on your front leg, and focus most of your weight there—that’s where the real work should happen. Aim for higher reps (15 to 25) with moderate weight rather than going super heavy. You want that time under tension in your glutes, which is where the muscle-building magic happens.

Stand with feet hip-width apart, holding dumbbells at your sides with palms facing in
Take a long step forward with your right leg, keeping your core engaged (the longer the step, the more your glutes have to work)
Keep your torso upright or lean slightly forward—whatever feels most comfortable
Lower down by bending both knees until your back knee nearly touches the ground and your front thigh is parallel to the floor
Push through your front heel to lift back up
Step forward with the opposite leg and repeat, “walking” forward as you lunge

Barbell Glute Bridge

Tips: If you feel tension in your lower back while doing this exercise, tuck your pelvis inward. If you continuously feel tension in your lower back, do the movement without any weight or bands to ensure you are getting the form down.

Lie on the ground with your knees bent and your feet flat on the ground.
Keep your arms at your side.
Contract your abs and drive your heels into the ground.
Lift your hips and lower back off the floor.
Fully extend your hips until you feel tension in your glutes.
Squeeze your glutes and slowly return to the starting position.

Barbell Kneeling Squats

Tips: This exercise is quite taxing on your knees. If you have bad knees, this might not be the best exercise for you. Make sure your back is straight, and your core is tight. If your shoulders start to come forward and round, it will not allow glute activation to occur as efficiently and may cause back injury.

Using a smith machine, kneel under the bar.
Ensure it is at the correct height on your upper back.
Place both hands on the side of the bar.
Extend your hips and rotate the bar out of the machine.
Keep your head up and your back and core tight.
Inhale and flex your hips.
Sit back until your glutes touch your calves.
Exhale and extend your hips, returning the bar to the starting position.

Front Foot Elevated Lunge

Here’s why this glute isolation exercise variation is a game-changer: elevating your front foot increases the range of motion and stretch, which means more glute activation on that elevated leg. The higher the platform, the greater the challenge—but don’t go crazy with height. You want to focus on the movement and actually feel your glutes working, not just survive it.

A platform anywhere from a few inches to about a foot high works well, but choose what feels right for your flexibility and comfort level.

Tips:

It’s totally fine if your front knee tracks over your toes—that’s normal anatomy for many people. Focus on making your front leg do most of the work and minimize the push from your back foot (it’s mainly there for balance). The deeper you go, the more you’ll activate your glutes, but don’t force it if your knee or hip feels strained.

Place a sturdy step or platform in front of you
Stand with feet hip-width apart, holding dumbbells at your sides with palms facing in
Step your right foot onto the platform, keeping your back foot on the ground
Shift your weight forward onto your front leg and bend that knee, lowering down while keeping your back straight and chest up
Continue until your back knee almost touches the ground (or lightly taps if that’s comfortable)
Keep your front knee aligned with your ankle
Push through your front heel, squeezing your glutes to raise back up
Complete all reps on one side before switching

The Best Glute Isolation Exercises with Resistance Bands

Although glute exercises with weights lead to progress, there are other options if you do not have access to dumbbells or barbells. If you are working out from home, using resistance bands can be a great tool for growth.

Banded Hydrant

Tips: Make sure you are starting with a resistance that is not too hard or with no resistance at all until you get the movement down. Keep your pelvis and core stable. Your leg and hip should be the only thing moving. Consider doing some mobility work before the exercise to ensure you are warmed up enough to do this safely and properly.

Place a band around your thigh, right above your knee.
Start on your hands and knees.
Your shoulders should be right above your hands, and your hips should be above your knees.
Tighten your core.
Look down at the ground.
Lift your leg away from your body, forming a 45-degree angle.
Keep your knee at 90 degrees.
Lower your leg back to starting position.

Banded Glute Bridge (with loop band around thighs)

Tips: You always need to make sure your lower back is not arching when doing this exercise. Your body should make a straight line from your to your shoulders when fully contracted.

Place a band around your thighs right above your knees.
Lay down on the ground with your knees bent and feet flat on the floor.
Squeeze your glutes and drive your heels into the ground.
Lift your hips off the ground.
Push out on the band as you bridge up, not allowing your knees to go past your feet.
Lower your hips back to the starting position.

Single-Leg Bodyweight Hip Thrust (with our without a band)

Tips: Don’t allow your lower back to arch. By activating your glutes and tightening your core, you should ensure your back stays straight. Exhale as you bridge the hips.

Lie with your back on a bench and your knees bent.
Your feet should be shoulder-width apart and flat on the floor.
Lift your right foot off the ground and raise your hips.
Bridge your hips up and drive your left foot into the floor.
Your body should create a straight line from your shoulders to your knees.
At the peak, your right leg should be perpendicular to the floor.
Lower your hips and leg back down.
Repeat reps and then switch legs.

Donkey Kick with Resistance Band

Tips: Your back should not round or arch. Keep your core engaged and your back tight. If you are having trouble with this, try to imagine balancing a glass of wine on your back without it falling.

Start on all fours with your knees under your hips and hands under your shoulders.
Loop a relevantly small band around the bottom of your right foot and the ankle of your left foot.
Flex your foot and bend your knee at a 90-degree angle.
Kick your right leg up toward the sky.
Lift your leg until your back starts to arch or your hip rotates.
Return to the starting position.
Repeat on one side and then switch legs.

Glute Kickback with Band

Tips: Make sure you are keeping your core tight and tilting your pelvis slightly inward. If you feel your back arching, make the movement slightly smaller and engage your core more.

Attach your band to a post or something stable around the gym or your house.
Place one side of the band around your left ankle.
With your hands on your hips or on the spot in front of you put all of your weight on your right leg.
Kick your left leg back about 5-6 inches or until the band resists.
Keep your knee straight and your core tight.
Return your left leg, tapping the floor, and continue with more reps.
Complete all reps and then switch to the other leg.

Clamshell Exercise with Band

Tips: If you have had a recent knee injury, it is advised you do not do this exercise. Make sure to engage your core and pull your belly button in. This will help stabilize your pelvis and spine.

Lie on your right side with your knees together and bent at a 90-degree angle.
Place your right arm under your neck for support.
Place a resistance band around your knees.
Keep your feet touching and raise your left knee 8-10 inches or before your hips rotate.
Hold the top position for 1-2 seconds.
Slowly return to the start position.
Continue on the same side for all your reps, and then switch to the other leg.

Resistance Band Glute Bridge

Tips: Do not let your knees cave together—make sure they stay at a 90-degree angle. Keep your core engaged and back tight to ensure you are creating a straight line from your knees to shoulders when you are at the peak of the movement.

Lie flat on the floor with your knees bent and feet flat on the ground.
Your feet should be shoulder-width apart.
Place a resistance band across your hips, holding the other side on the ground.
Engage your core, so your lower back is pressing toward the floor.
Raise your hips upward until your hips form a straight line from your knees to shoulders.
Hold this position for 1-2 seconds before slowly lowering back down.
Repeat desired number of reps.

Resistance Band Lying Leg Extension

Tips: Make sure you are getting a resistance band that is on the longer end. You want to be able to extend your leg to a 45-degree angle.

Lie down with your feet on the floor and knees at a 90-degree angle.
Lift your right leg to your chest with your left leg staying flat on the ground.
Loop a resistance band around the center of your foot, holding each side in your hands.
Squeeze your glutes and extend your leg out at a 45-degree angle.
Your knee should be almost straight but not fully extended.
Hold the extension for 1-2 seconds.
Allow the band to pull your leg back slowly into the starting position.

Lateral Band Walk

Tips: If you do not have enough room to walk around, try staying in the same spot and stepping out with whatever leg you are doing. Keep your knees slightly bent as if you are in a half squat position.

Stand with your feet shoulder-width apart.
Place a loop band around the outside of your ankles.
Keep your chest up and slightly bend your knees.
Clasp your hands in front of you.
Shift your weight onto your right leg and step sideways with your left leg.
Your leg should be outside of shoulder width.
Step with your right foot in the same directions as your left to return to starting.
Keep stepping out with your left foot until you complete the reps.

The Best Bodyweight Glute Exercises

If you are a beginner or do not have access to equipment, doing bodyweight glute isolation exercises can still help you build your glutes. If you are a more advanced lifter, doing bodyweight glute isolation workouts can help with mobility and strengthening other lifts, like the squat and deadlift.

Frog Pump Exercise

Tips: If you want to make this exercise harder, bring your feet closer to your glutes. Pairing this exercise with glute bridges is a great way to activate the muscles and give you a more intense workout.

Lie flat on the floor with your back on the ground and feet shoulder-width apart.
Get into the glute bridge position.
Tuck your neck into your chest and straighten your spine.
Put your arms by your side with your palms facing toward the ground.
Put the bottoms of your feet together and scoot your heels as close to your butt as you can.
Squeeze your abs and glutes and push your hips to the ceiling.
Hold this position for 3-4 seconds, maintaining tension.
Bring your glutes back to the ground.
Repeat.

Clamshell with Hip Thrust

This variation hits your hip abductors—basically your “side butt” muscles—while building strength in your hip rotators. It’s a frontal plane movement, which means you’re working the sides of your glutes and hips through both hip hinge and extension patterns.

Here’s why this move is worth adding to your routine: weak hips are often the real culprit behind knee pain. When your hip abductors and external rotators aren’t doing their job properly, your knees take the brunt of the instability. This exercise tackles both issues at once.

Lie on your right side with feet stacked, right elbow under your shoulder and forearm on the floor
Bend your knees so your feet are behind you
Press through your right forearm and lift up, balancing on your forearm and knee
Place your left hand on your hip
Squeeze your glutes to raise your top knee toward the ceiling
Lift as high as you can without letting your pelvis rock forward or back
Slowly lower your top knee back down
Lower your hips to the floor
Complete all reps on one side before switching

Bodyweight Hip Thrust

Tips: Don’t let your lower back arch or sink. Squeeze your glutes and engage your core, to help keep your spine in the correct position. Exhale as you bridge the hips.

Lie with your back on a bench and your knees bent.
Your feet should be shoulder-width apart and flat on the floor.
Bridge your hips up and drive your feet into the floor.
Your body should create a straight line from your shoulders to your knees.
At the peak, your legs should be perpendicular to the floor.
Lower your hips and leg back down.

Single Leg Bodyweight Hip Thrust

Tips: Don’t allow your lower back to arch. By activating your glutes and tightening your core, you should ensure your back stays straight. Exhale as you bridge the hips.

Lie with your back on a bench and your knees bent.
Your feet should be shoulder-width apart and flat on the floor.
Lift your right foot off the ground and raise your hips.
Bridge your hips up and drive your left foot into the floor.
Your body should create a straight line from your shoulders to your knees.
At the peak, your right leg should be perpendicular to the floor.
Lower your hips and leg back down.
Repeat reps and then switch legs.

Decline Hip Thrust (back on floor, feet on bench)

Tips: Make sure your body is creating a straight line when you are at the peak of the movement. Tip your chin into your chest, so you do not strain your neck.

Lie on your back with a bench in front of you.
Place your heels on the bench.
Place your arms to the side of you with your palms facing down.
Drive your heels into the bench and tighten your core.
Press your hips into the air until your body creates a straight line from your knees to shoulders.
Squeeze your glutes at the top.
Slowly bring your body back down to the floor.

BOSU Ball Hip Thrust (feet on ball)

Tips: Make sure your feet are planted on the BOSU ball so you are not moving around. Do not allow your knees to cave or your hips to roll.

Place a BOSU ball on the ground with the rubber side facing up.
Lie on the ground and place your feet on the center of the rubber part.
Place your arms to your side or on your chest.
Lift your hips up from the ground until they are in alignment with your shoulders.
Squeeze your glutes and contract your abs.
Slowly lower your body back towards the ground.

Gate Opener Exercise

Tips: If your hips are tight, allowing your toes to turn slightly outward might make this movement a little easier. Focusing on hip mobility can allow your hips to be looser, and therefore this exercise will be easier.

Stand with your feet slightly closer than shoulder-width apart.
Point your toes forward.
Stand up straight and engage your core.
Transfer your weight to your right side and lift your left leg to your torso.
Move your left leg inwards and across your body, going past your right leg.
Move your leg out to the left, opening your hip.
Repeat doing every other leg.

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