Isolation Workout For Upper Glutes

Your glutes consist of three muscles that work together to extend and rotate the leg --- the gluteus maximus, gluteus medius and gluteus minimus. Achieving well-shaped upper buttocks requires performing exercises that target the upper portion of the gluteus maximus that involve leg and hip abduction, extensions and external rotations.

Stiff Leg Deadlifts

Begin your workout with a five-minute warm up, before completing three or four sets of stiff leg deadlifts. Stiff leg deadlifts primarily target the gluteus maximus and the lower back, which helps build the upper portion of the glutes. Stand with feet about shoulder-width apart on the floor or on a short bench --- standing on a bench will allow you to achieve a greater range of motion. Using a barbell, dumbbells or a cable attachment, grasp the weight and, with knees straight but not locked, lift the bar off the ground. Keep your back straight and flat throughout the entire movement, and squeeze your shoulders together at the top of the lift. Lower the bar back to the ground by bending at the hips. Repeat the movement eight to 12 times. Squeezing your glutes at the top portion of the movement during every repetition will help further develop the upper glutes, suggests Sandy Braz and Rachel Crocker of "Oxygen" magazine.

Cable Hip Extension

Perform cable hip extensions following stiff leg deadlifts to isolate the upper glutes. Use a lighter weight and focus on each muscle contraction with slow and controlled repetitions. Using momentum to extend your leg may cause lower back strains or discomfort. Attach an ankle cuff to a low pulley cable machine and to one of your ankles. Stand facing the machine and grasp a hold of the bar attached to the machine. Keeping your leg straight, extend your hip backward squeezing at the top of the movement, and slowly return to starting position. Repeat 12 to 15 times on each leg for two to three sets.

Bridge

The bridge, also called the hip thrust, works to develop overall shape and tone in your glutes. Beginners should start by practicing the movement without weight before holding a weight plate across your hips during the movement. Lie on your back with your knees bent and raise your hips up as high as possible, while your shoulder blades remain firmly on the ground. Squeeze and hold the up position for one to two seconds before lowering down to starting position. Repeat 12 to 15 times for three sets. Make the exercise more challenging by placing your feet on a stability ball or raising one leg and performing a one-legged bridge.

Quadruped Hip Extension

Finish your isolation workout with two or three sets of 15 repetitions of quadruped hip extensions. Kneel on the ground and place your hands on the ground beneath your shoulders. Lift one leg so that your upper thigh is parallel to the floor and flex your foot. Slowly press your flexed foot up toward the ceiling, squeezing at the top of the motion and lower back down until your upper thigh is slightly below parallel. Repeat the movement for 15 repetitions on each side. Make sure you keep your spine straight and in a neutral position throughout the movement.