8 Glute Isolation Exercises using a Foam Block

Last Updated on April 11, 2022

Whether at home or on the road, staying fit is essential to staying healthy [and happy]. Regardless of the amount of space you have available or the type of equipment you have (if any), working out can be done anywhere! In the below exercises, we will be doing 8 different glute isolation exercises using a foam block. If you do not have a foam block, there are plenty of substitutes you can use – a small ball, a book, a folded towel, or nothing at all. Some of these exercises will not work with these substitutes, but all can be done with no equipment. 

For demos and tips for each exercise, check out the video below!

1. Back Leg Lifts

Start by sitting with one hip on your block (or substitute), with one leg in front of you and one wrapped behind. Make sure you remain sitting upright to avoid using other muscles to lift your back leg. Using only your glutes, lift your back leg as high as you can off the ground and then back down. Repeat this 10x or more on each leg. 

2. Leg Wrap Arounds 

Start by sitting with one hip on your block (or substitute), with one leg in front of you and one wrapped behind (same as the first exercise). Make sure you remain sitting upright to avoid using other muscles to move your leg. Bring that back leg around to kiss your forearm and then wrap it back around the block as far back towards your opposite side as you can. Repeat this 10x or more on each leg. 

3. 1-Leg Bridge-Ups

Start by placing one foot on top of your block (or substitute). Scooch your butt and body as close to the block as you can. Extend your opposite leg straight up towards the ceiling. Using your glutes to squeeze you up into a single-leg bridge position and then back down. Repeat this 10x or more on each leg. 

4. Figure-4 Leg Lifts 

Starting in a tabletop position on hands and knees, place the block (or substitute) between your calf and hamstrings squeezing it tight so it doesn’t fall. Turn your leg so it is perpendicular with the kneeling leg in a figure-4 position. Bring that leg down to kiss your other leg and then lift your leg as high as you can squeezing your glutes at the top, focusing on not letting the block fall. Repeat this 10x or more on each leg. 

5. Kickbacks

Starting in a tabletop position either on both hands and knees or using the block (or substitute) to support your opposite forearm, extend the opposite leg behind you in a bent position as if holding a tray on the bottom of your foot. Kick that leg back and up towards the ceiling followed by bringing it all the way back hovering over the floor. Repeat this 10x or more on each leg. 

6. Tik-Toks

Starting in a tabletop position, the block is not necessary but you may place the block behind as a marker. Extend one leg and tap it diagonally to the side and then lift it up in a high arch as you tap it diagonally to the opposite leg over your opposite foot. Repeat this 10x or more on each leg. 

7. Side Leg Lifts

Starting in a tabletop position, place the block (or substitute) to the side of your hip a leg length’s distance away. Extend that leg straight out to the side and lift it as high as you can without leaning the opposite direction. Bring that leg back down slowly to tap the block. Repeat this 10x or more on each leg. 

8. Leg Circle Sequence 

Starting in a tabletop position, place the block (or substitute) between your calf and hamstrings, squeezing to make sure it doesn’t fall. Bringing your leg to the side, complete 5-10 (or more) leg circles to the front, 5-10 (or more) leg circles to the back, and then 5-10 (or more) fire hydrants to the side. Repeat this on each leg. 

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Need a little more motivation or have specific goals in mind? Let me create a custom travel workout just for you. This can be customized to exactly where you are traveling to what kind of accommodations you may be staying in while traveling, and every other travel scenario in between. I promise that I can help merge health and fitness into your wanderlust lifestyle. Take the first step HERE.  

Want to check out some of my other workouts? Visit my Health & Fitness page. 

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