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Glute Isolation Exercises You Can Do Throughout Your Day!

Even if you are doing regular workouts, it’s likely your butt needs some extra attention to be lifted and toned once you reach that midlife madness era. These glute isolation exercises are quick, easy, and effective – and you can do them any time you are standing around your house! 

I don’t claim to have a one-and-done exercise for how to get a round butt, but a combination of workout routines and isolation exercises for glutes will surely do the trick. And, let’s face it. We are busy as heck and don’t have 2 hours to spend in the gym every day. These glute exercises help you do little bits here and there.

Woman in workout gear stretching quad muscle.

Glute Blaster to Get Rid of Mom Butt!

As we age, our muscles tend to tighten in some areas and stretch in others. Mom butt is the result of aging and inactivity. 

You are probably like most of us, you sit a lot. Sitting too much has so many negative effects on our health and muscles. Getting up every hour for even just a couple of minutes to walk around will help, but adding in a few extra exercises – like simple glute raises – will get you better results.

While you would otherwise be standing around doing things like washing dishes, brushing your teeth, talking on the phone, or waiting for dinner to cook, it’s pretty easy to add in a quick workout using this glute isolation workout plan.

Glute Isolation Exercises At Home

I do the following glute activation workout whenever I think about it, all around the house.

Do them for about 30-60 seconds on each side, rotating through. By doing all of these gluteus maximus exercises, you will target all three of the muscle groups of the butt. Make sure to engage your glute muscles and core with every exercise.

1- Standing Leg Lift – Lift the right leg to your side, turning your toe slightly in to the floor, raising your leg about knee high while keeping your core tight. Perfect activity while dinner is simmering on the stove!

2- Standing Leg Lift Shortened – Same as above except this time movement will be the highest point and halfway down for a short, pulsed movement.

Rear view of woman and child walking hand-in-hand with text overlay: exercises throughout the day to get rid of your mom butt.

3- Passé – Standing on one foot, raise one leg, bend and place foot behind knee at an angle. With short pulse movements, move leg up and back.

4- Arabesque– With one leg behind you, toe resting on the floor, lift leg at a slight angle up and out. This isn’t a directly straight back leg lift. Think of a graceful ballet dancer when performing this exercise.

5 – Squats – Using different variations you can add in some squats while brushing your teeth, waiting for water to boil, etc.

This simple glute isolation workout is what I do throughout the day as I am working around the house. You will be surprised how these exercises add up to a great workout.

Want a More Structured Workout?

A 30-day challenge could help you focus on targeted success.

Also, you can switch things up with totally different workouts that all help to tone and lift the booty.

Make exercise a part of your life! Always be looking for opportunities to engage your muscles.

A forgotten muscle is a weak muscle.

These glute exercises, along with a good cardio program and good nutrition, will give your butt the extra attention it needs! 

Rear view of woman - glute isolation exercises graphic for Pinterest.

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Wednesday 24th of October 2018

These are very helpful especially now that i'm trying my best to be fit and healthy!! i will definitely do this everyday!

Stephanie Miller

Wednesday 28th of November 2018


Every little bit helps for sure!


Wednesday 24th of October 2018

Such great exercises! I feel like these would be good for anyone who wants a bit of toning!

Stephanie Miller

Wednesday 28th of November 2018


So true!


Tuesday 23rd of October 2018

I think incorporating small movements throughout your day to improve fitness is a great idea! I'll have to try some of these.

Stephanie Miller

Wednesday 28th of November 2018


Yes, they really add up to a healthy, active lifestyle!

joy abou zeid

Monday 22nd of October 2018

Very helpful post, will share this with my mom!!

Stephanie Miller

Wednesday 28th of November 2018

Sounds great, thanks for sharing!

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