Isolate your butt with these moves.
Muscle isolation is all about hitting specific targets to get your results in that spot and that spot only. If you want firm arms, get prepared to perform bicep and tricep workouts. Want a sexier back? You can focus on exercises that work your back and shoulders. But our gluteal muscles are a little different; we often end up working out our thighs in addition to our butt when targeting that area.
Many butt exercises utilize our thighs, and the more you perform those workouts, the more both grow. If you are interested in having a firming and rounder butt, this workout was designed with you in mind. Our All Butt No Thighs Workout makes sure to isolate your glutes to guarantee they get all of the attention with every rep.
All Butt No Thighs Workout
Equipment Needed: yoga mat or soft surface / interval timer / step (optional)
What to Do: Review the exercises and video below. Perform each exercise for 12 reps, alternate on both legs when needed and rest 30 seconds in between each exercise. Rest 1 minute between each round. With each rep, make sure to squeeze the glutes tight. Complete this workout 2 times a week.
Beginner Level: Complete 2 rounds
Intermediate Level: Complete 3 rounds
Advanced Level: Complete 4 rounds
1. Plank Glute Kickback
2. Booty Blaster
3. Donkey Kick
4. Standing Kickback
5. Glute Bridge