A beautiful butt is one of the most commonly sought after physical features of the opposite sex. Since your butt consists of the biggest muscles in your body, it deserves an excellent glute isolation workout plan. Here is your plan to get the most squeeze out of those cheeks.
Who Will This Glute Isolation Workout Plan Work For
Having a firm and round behind is considered by both sexes as a great asset. However, it is mostly women who seek out glute isolation workout plans. Likewise, women seek out ways to improve their posterior more than men. Consequently, men, you may need a little more encouragement on why this workout plan could benefit you.
Benefits Of Performing A Glute Isolation Workout Plan
- Improve Your Overall Strength And Athletic Performance. This benefit is for the weight lifters, powerlifters, and recreational strength trainers. If you do isolation training for your chest, such as flys, then why wouldn’t you do isolation training for your gluteus maximus. As your quads in squats are as you triceps in the bench press, your glutes in squats are as your chest in the bench press. Additionally, your glutes are one of the leading muscle groups used in deadlifting and cleaning as well. So if you want to lift more in squats, cleans, deadlifts, and many other lifts, than you should work your glutes.
- It Will Increases Your Visual Appeal. Remember, both ladies and men like to see round firm butts.
- Your Posture Will Improve and Can Reduce Back Pain. The Gluteus Maximus is one of the major muscles that support keeping your lower back straight. Your Gluteus Maximus erects you from the hips when you bend over to pick something up. You have likely heard someone say, “don’t lift with your back.” However, in reality, you are lifting mostly with you Gluteus Maximus, your back muscles are only stabilizing.
Glute Training Benefits Broken Down By Coach and Author Brian Klepacki
The Glute Isolation Workout Plan Exercises
The exercises we will use are broken up into two categories of warmup/activations exercises and resistance/muscle-building exercises. There are four activation exercises and they are meant to be done with no resistance when performing this as a Glute Isolation Workout Plan. If you are looking for ways to add glute isolation to your current training then add in some of these exercises.
The 4 Warmup/Activations Exercises are:
For all of these exercises, they’re recommended to do for time. You should not be burning yourself out on these exercises, they should be warming up and activating your behind. If you are just starting out, begin with the 1 minute per exercise, and increase the time for each training session, until you are at a max of 3 minutes.
The Resistance/Muscle-Building Portion of the Workout Plan
These exercises can be used with standard progressive overload training. Or you can use them with more advanced techniques such as speed strength training, drop sets o,r max effort training. If you are using a conjugate method training style, then you should add these exercises to your training if you haven’t been doing them. If you are not into advance training method and the above types of training are foreign terms to you, then here is a great progressive overload style Glute Isolation Workout Plan.
For progressive overload, the goal is to increase the weight or reps for each training session. To maximize your gains we are going to break the training into a 3-workout cycle. Of course, the results are up to you and will depend on how hard you push yourself.
The 3 Workout Cycle
This cycle will consist of two days of higher reps and lower weight and one day of higher weight and lower reps. The number of reps and sets will depend on the exercise though and that will be broken down next. Each Training session should have a minimum of 3 days rest inbetween and a maximum of 6.
The 5 Glute Resistance/Muscle-Building Exercises Are:
We cover these exercises in more detail here in 9 Phenomenal Gluteus Maximus Exercises For A Youthful Butt.