7 Glute Isolation Exercises for More Power in the Saddle

Unless you’re a bodybuilder, your strength-training program likely revolves around compound exercises that utilize multiple joints and muscle groups in a coordinated fashion. It’s a strategy that makes sense, considering lifts like squats, lunges, and bench presses—which target multiple muscle groups and mimic everyday, functional movements—are incredibly efficient at building strength.

However, athletes benefit by supplementing their training with exercises that zero in on one muscle or muscle group. In fact, cyclists who incorporate glute isolation exercises into their strength routines may be able to even out problematic muscle imbalances and improve overall performance. Glute isolation exercises refer to moves that target the three specific muscles of the buttocks.

For a list of the best glute isolation exercises, we spoke with Jessie Duppler, P.T., D.P.T., creator of the Chain Reaction Strength Revolution program for cyclists, and Steve Weller, C.S.C.S, USA Cycling-certified coach and owner of Bell Lap Coaching, to get their takes on the value of glute isolation exercises, including which ones are worth your time, and how to use them in your current fitness routine. Here’s what you should know.

Why are the glutes such an important muscle group?

When coaches and trainers refer to “the glutes,” they are talking about a group of three muscles: the gluteus maximus, the gluteus medius, and the gluteus minimus. Together, these muscles extend the hips, externally rotate the thighs, and help stabilize the pelvis.

The gluteus maximus is the biggest of the three and the most superficial, so it’s responsible for the size and shape of your backside. To the side of the glute max is the gluteus medius, a smaller, fan-shaped muscle that also abducts the leg or draws it away from the body’s midline. The gluteus minimus, the smallest member of the trio, is located beneath the glute med and essentially performs the same function as the glute med.

On the bike, the glutes can be a source of power. “The entire glute complex works together to generate force, especially as you’re extending or pushing down onto the pedal and pulling up through the pedal,” Duppler tells Bicycling. The stronger the glutes, the faster and harder you’re able to pedal.

What are the benefits of glute isolation exercises?

Glute isolation exercises hone in on the glutes by taking other muscles out of the equation. When doing these types of moves, people with weak or dysfunctional glutes can’t recruit their super-strong quads, for example, to successfully complete a lift. They’re forced to use the glutes. This can be both eye-opening and humbling for many cyclists who are “half-assing” it in and out of the saddle (pun intended).

“We don’t use our glutes the way that evolutionarily we have as a species,” Weller tells Bicycling, noting how many hours a day most of us spend sitting. “You get less nerve communication, which means you have less use. You don’t get the same sort of muscle development that you do in another muscle that’s used more readily.”

Weak glutes not only rob you of speed and endurance, but they can also cause biomechanical issues, like an uneven pedal stroke. “No one’s going to be perfectly even or 50/50 split all the time. But there are some athletes that have a notable—5, 6, or 7 percent—difference in terms of power that they put out on one side or the other,” Weller says, noting that this kind of inefficiency can lead to bigger problems.

For example, an athlete may be overcompensating by twisting their pelvis in some way, which can then lead to an overuse injury somewhere in the hip or the imbalance can lead to strain in the lower spine, Weller explains. Glute isolation exercises can help correct these imbalances and resulting issues.

In a 2020 systematic review study published in the Journal of Sports Science and Medicine, the hip thrust (one of the moves on this list) highly activated the glute muscles, even when a low weight was used. It’s important to note, though, that the step-up, which was the highest rated, doesn’t only use the glutes (it also requires the hamstrings, quads, and calves, among other muscles), so mixing compound moves with isolation moves is ideal, according to the researchers.

Glute Isolation Exercises for Cyclists

How to use this list: To add an element of glute isolation to your current strength-training program, incorporate a few of these exercises into your routine. “If you want to strengthen a muscle group, you want to work it about three times a week, typically somewhere between 30 to 45 reps [total for the week] to start,” Duppler explains. So, for example, you could do three sets of 12 reps of each move for a total of 36 reps.

Every four to six weeks, work on increasing the resistance or intensity (add weight, use a heavier band, change the tempo, etc.) and reduce reps accordingly so that the last few reps feel borderline impossible. Also, incorporate rest days or work different muscle groups between glute-focused sessions so your muscles have time to recover, repair, and ultimately, grow stronger.

To do these glute isolation exercises, you will need dumbbells or kettlebells, a mini band, and an exercise mat.

1. Mid-Range Deadlift

Why it works: Because you never fully stand up during a mid-range deadlift, the glutes have to generate force while they’re in a lengthened position and the hips are flexed—just like on the bike.

How to do it:

1. Hold a weight in both hands, stand with feet hip-width apart, arms at sides.
2. Bend knees slightly and hinge at hips, sending butt back. Keep back flat and core engaged to lower the weights toward the floor.
3. Once there is tension in the hamstrings, drive feet through the ground and use glutes to bring the hips forward, but do not return to a completely upright position. Keep the hips slightly flexed.
4. Repeat, hinging at hips to lower weights and using glutes to return to an almost standing position.
5. Repeat. Do 12 reps, then return to a standing position. Do 2-3 sets.

2. Glute Bridge

Why it works: Besides activating and strengthening the glute muscles, the glute bridge can help cyclists improve their body awareness. “It helps the athletes understand how their pelvis moves relative to their trunk and ribcage. It also helps them understand the right-to-left tilt of their pelvis,” Weller says. “You want both feet flat on the floor and the pelvis to be parallel to the floor, not canted or twisted one way or the other.”

How to do it:

1. Lie faceup, arms resting at sides, knees bent, and feet planted on the floor.
2. Drive through heels, contracting the glutes to send hips up toward the ceiling. Body should form a straight line from shoulders to knees.
3. Lower back down slowly.
4. Repeat for 12 reps. Do 2-3 sets.

3. Single-Leg Glute Bridge

Why it works: Once you’re able to keep the pelvis stable while performing the standard glute bridge, you can increase the intensity of the exercise by lifting one foot off of the ground. This progression isolates one side of the glutes.

How to do it:

1. Lie faceup, knees bent, feet planted, arms down by sides on the floor.
2. Lift right leg up toward the ceiling, but keep both knees aligned.
3. Engage glutes as you lift hips up, driving through left heel.
4. Lower hips to floor.
5. Repeat for 12 reps, then switch sides. Do 2-3 sets.

4. Standing Glute Kick-Back

Why it works: Looking for a simple alternative to the glute bridge you can do without getting on the ground? Weller recommends the standing glute kick-back. “Standing up and working on just moving the leg behind you—firing the glute and moving that leg straight back—that’s a pretty effective exercise as well,” he explains.

How to do it:

1. Loop a mini band around both ankles and stand with feet hip-width apart. Place hands on hips or hold onto a sturdy object for help with balance.
2. Shift weight to left foot and stagger right foot slightly behind left. Keeping legs straight and chest up, use glutes to kick the right leg back behind you. Maintain core engagement; do not arch the lower back.
3. Lower the foot to the start position.
4. Repeat for 12 reps, then switch sides. Do 2-3 sets on each side.

5. Hip Thrust

Why it works: As with the traditional squat, you can move a lot of weight (and, therefore, build strength and muscle mass) with the hip thrust. But this movement shifts the focus away from the quads, calves, and hamstrings—all of which play a role in squatting—and puts it squarely on the glutes.

How to do it:

1. Sit on the floor with knees bent and feet planted. Rest shoulders and upper back on a stability ball, couch, or other elevated service. If using a dumbbell or barbell, rest it across hips.
2. Look down toward the belly button and drive feet into floor; engage glutes and lift hips off the ground, forming a straight line from shoulders to knees.
3. Slowly lower hips back toward the floor.
4. Repeat for 12 reps. Do 2-3 sets.

6. Clamshell

Why it works: Because cyclists primarily move in the sagittal plane (forward and backward), the gluteus medius muscle, which draws the leg away from the body’s midline, doesn’t get a lot of play. The subtle movement of the clamshell zeroes in on the glute med, forcing it to fire.

How to do it:

1. Lie on right side with right forearm on the ground, elbow directly under shoulder. Bend knees and stack legs, including knees and ankles.
2. Externally rotate left hip, engaging glute and drawing left knee up toward ceiling to open legs like a clamshell. Keep feet together.
3. Slowly lower knee.
4. Repeat for 12 reps, then switch sides. Do 2-3 sets.

7. Banded Lateral Walk

Why it works: The banded lateral walk shakes up your typical back-and-forth movement pattern while activating the gluteus medius and the gluteus maximus.

How to do it:

1. Loop a mini band around thighs just above knees.
2. Stand with feet hip-width apart, knees slightly bent, chest up, hands on hips. Take 10-15 steps to the right, maintaining tension on the band, then take 10-15 steps to the left. That’s one rep.
3. Repeat 12 times. Do 2-3 sets.