Exercises to Strengthen Glutes and Protect Knees (2018) square
Glute Isolation Exercises: 3 Butt-Building Moves To Do At Home!
THE GLUTE ISOLATION EXERCISE ROUTINE CHART
Correction: The wrong sets and reps are shown in the image above, the video below gives the correct amount:
How To Use This Glute Isolation Routine
If your main goal is to grow your glutes only then you should be doing a glute isolation routine at least 3 times a week for maximum growth.
You can go up to 4 times per week but for most people 3 times a week is ideal. Just make sure that you get rest days in between.
Remember, your glutes will need time to recover so working them every day is not a good idea. In fact, doing that will actually slow your progress.
To make your workout a lot more powerful, you can combine this routine with others like the following:
So, after you've completed the main workout we just discussed in this post you can finish it off with one of the 3 routines listed above.
Why You Should Prioritize Glute Isolation
The reason is simple.
You'll get way better results in a shorter time frame, especially, when you do it consistently. Why waste your time doing exercises that will only give you most of the gains in your thighs versus your glutes.
This is what a lot of people do and then wonder why they're not getting the results they want.
Look, squats and lunges are great, we do that all the time but they are not the best for growing your glutes.
Glute isolation is where the REAL GAINS happen.
But also never forget to…
Eat for gains or you’ll be disappointed.
For any muscle to grow it needs a surplus in calories to help support its repair, recovery and growth. This doesn't mean you're going to load up on tons of junk food every day.
That will just store a lot of fat in your belly, thighs and cause cellulite to be a lot more visible.
Instead, you want to focus on eating nutrient-dense foods that your body will gladly accept.
Try to keep processed foods to a bare minimum and focus on consuming whole foods. If you're looking for an example of a glute-building meal plan make sure to read this guide.
If you're a vegan this meal plan will help (For this meal plan add vegan daily protein shakes).
Start Hitting The Glutes With This Routine
There you have it!
A perfect glute isolation routine that will give you a glute pump like you’ve never seen before.
Video: Grow Your Glutes FAST with These 3 Exercises
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