What Are the Best Glute Exercises? - Bret Contreras
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What Are the Best Glute Exercises? - Bret Contreras
Jan 1, 2009
bretcontreras.com
If more people did drills like this, I believe we’d see less incidences of hip and low back pain in the gym. Most lifters isolate their knee muscles (quads and hamstrings) far more than their hip muscles, which shouldn’t be the case. | Bret Contreras
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If more people did drills like this, I believe we’d see less incidences of hip and low back pain in the gym. Most lifters isolate their knee muscles (quads and hamstrings) far more than their hip muscles, which shouldn’t be the case. | Bret Contreras
39.6K views2 months ago
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Tempo for Hypertrophy Explained & Why TUT Ain’t All That | Bret Contreras
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Tempo for Hypertrophy Explained & Why TUT Ain’t All That | Bret Contreras
1.8K views7 months ago
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Men, you should train hard like my Glute Squads! 😁 | Bret Contreras
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Men, you should train hard like my Glute Squads! 😁 | Bret Contreras
4.1K views7 months ago
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Check out this legend! Super inspiring. If there’s a will, there’s a way. Getting strong AF training from home. Much respect | Bret Contreras
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Check out this legend! Super inspiring. If there’s a will, there’s a way. Getting strong AF training from home. Much respect | Bret Contreras
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I love strength & conditioning. Physical therapy is the same, just starting at a lower level. We change lives. | Bret Contreras
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I love strength & conditioning. Physical therapy is the same, just starting at a lower level. We change lives. | Bret Contreras
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Watch coach @jamiederevere demo’ing extra range side lying hip raises. Make sure the extra ROM comes somewhat through hip adduction ( which stretches the upper glutes) and not just spinal rotation (which doesn’t). | Bret Contreras
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Watch coach @jamiederevere demo’ing extra range side lying hip raises. Make sure the extra ROM comes somewhat through hip adduction ( which stretches the upper glutes) and not just spinal rotation (which doesn’t). | Bret Contreras
14.1K views7 months ago
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2:57
These are all incredible glute exercises. I just think that they work the whole or the upper glute max more than they work the glute med/min. This includes curtsy motions, sumo/wide hip extension motions, and combined hip extension/abduction motions. This might seem nitpicky but it’s an important biomechanical consideration that requires clarification and more research. | Bret Contreras
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1:47
This exercise smokes your grip and your hammies - two muscles that are important in the deadlift. As you gain proficiency you can place your feet on a higher platform to make it harder. Make sure to begin each rep in deep hip flexion for the stretch and to end each rep with the hips high and the knees way forward (I use the cue “knee me in the face” on these because I have to be there anyway to make sure the ploy box doesn’t tip over). Thanks @iambreannadanielle for demo’ing! | Bret Contreras
15.9K views7 months ago
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People will try anything EXCEPT what really works. Which is getting really strong at the big basics. Squat your bodyweight for 10 reps (to parallel) Hip thrust triple your bodyweight for 10 reps Etc. | Bret Contreras
2.7K views7 months ago
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Is this the most glute dominant way to do a Bulgarian split squat? I think so. Obviously an argument could me made for doing them on a Smith or plate loaded apparatus for more stability but these tips are solid for glute gainz. | Bret Contreras
19.7K views6 months ago
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2:22
The answer to the question of “is it possible to build massive glutes and legs just using dumbbells” is 100% yes. I absolutely believe her without a doubt. | Bret Contreras
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I approve! This is a great exercise. Perfect for a reverse hack squat movement - good morning on the way down, glute dominant squat on the way up. Each phase works the glutes but the alternating ham/quad stimulus may allow for more reps hammering the glutes. | Bret Contreras
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Introducing the Gym Bag Essentials package from BC Strength! This is perfect for you if you train at a commercial gym and want to level up your training In this package you get: The Foot Strap BC T-Bell Glute loop All for just $107 - PLUS get an extra 15% off now when shopping our Black Friday sale! Head to bcstrength.com and use code BC15 to get an extra 15% off Offer ends December 1st at 11:59pm | Bret Contreras
1.4K views5 months ago
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TBH I’ve never seen this great of glute development from just Olympic lifting. This is amazing. Which shows that the vertical category alone can build impressive glutes in some folks. My take is that if she wasn’t solely interested in performance and also prioritized maximizing glute growth, she could have developed even bigger glutes had she added in hip thrusts (which weren’t even around back then) and abduction. Especially upper glute growth. IMO maximum recoverable volume for glutes is aroun
7.6K views5 months ago
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2:48
Hear me out! I’m not saying it can’t be done. I’m just saying many women don’t go about it optimally. Setting PRs is much harder when you’re doing tons of things. In my late 20s I stated doing BJJ and my strength tanked. Every time I help someone move (lifting furniture) my workouts suck that week. When you’re just lifting and walking for exercise, progressive overload is much more likely to occur. You might be skeptical but I train a lot of people and I see it firsthand hand. Im not trying to d
18.5K views7 months ago
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3:00
Just crawl out of bed and unlock your glutes two times per week. No big deal! “Unlocking” is the new buzzword I’ve been seeing lately, usually from physical therapists that so badly want to be personal trainers and strength coaches that they start telling people that stretching is more important than lifting for hypertrophy. It’s not. Yes it’s good to do. But it won’t prevent the fact that you’ll need to get very strong at the basics if you want to build a booty. Squats. Thrusts. Deadlifts. Lung
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1:09
These are the six glute exercises we do most often off the cable column. There are a few more decent ones, like heavy side steps, step ups, and single leg RDLs. There are also a lot of lackluster ones that have been cropping up on social media lately, like pull throughs, and cable RDLs and squats with a horizontal cable direction. Thanks @jamiederevere for demonstrating 🙏🏽 | Bret Contreras
105.5K views3 months ago
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1:15
45 Hypers are the best glute exercise that never makes it into the Big 5 (thrusts, squats, Romanians, Bulgarians, kickbacks). TBH they’re right up there, as are step ups, lunges, single leg press, and seated hip abduction). There are so many great glute exercises but 45s always take a back seat to hip thrusts for a shortened position movement but they’re underrated and underutilized. Great post by @jordynt_fit showing how to do them properly. | Bret Contreras
12.5K views3 months ago
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Looks nifty and you’ll definitely feel it in your glutes. But this exercise won’t catch on because it’s not super stable, it would be hard to progress on for years on end, and there are better, simpler alternatives. But A for creativity 👌🏽 | Bret Contreras
2.6K views5 months ago
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1:33
This is one of the best glute medius exercises in existence. I hope you give it a try for yourself and feel how it works the glute med through a full range of motion. Thanks to coach @jamiederevere for demonstrating 👌🏽 Glute Loops from @bcstrengthofficial 2 sizes and 3 strengths | Bret Contreras
10.8K views3 months ago
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I first started doing extra range side lying hip abductions in 2017 and they’ve been a mainstay since. Here’s how to do them optimally. With coach @jamiederevere | Bret Contreras
44K views4 months ago
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1:37
Bros and ladies, you should consider adding these into your warm ups. They can all be done using just bodyweight. Two hip flexor movements, three glute movements, and an adductor movement. 1. Copenhagen Adductor Raise 2. Extra Range Side Lying Hip Raise 3. Hip Flexor Raise 4. Dual Elevated Single Leg Hip Thrust 5. Deficit Rotational Bulgarian Split Squat 6. Single Leg Bench Sit Up Strengthen the hips through hip adduction, hip abduction, hip flexion (at long and short lengths), and hip extension
14.2K views2 months ago
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This is a highly underrated glute exercise. It’s low impact, it activates the glutes very well in a fairly stretched position, and it does not fatigue you much or interfere with overall recovery. Thanks to coach @jamiederevere for demo’ing! | Bret Contreras
28.3K views5 months ago
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1:43
It’s funny watching this niche evolve. I first blogged about “Growing Glutes Without Growing Legs” in 2013. Even filmed a couple of YouTube videos and created an eBook/program for it. Well, here’s Frankie carrying out these methods and showing that it works. And for some reason it pisses people off. How dare women not want muscular legs too they say. But everyone has the right to train according to their individual goals. Trainers shouldn’t judge, but rather help people achieve their desired res
61K views4 months ago
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1:50
Awesome exercise! Do rotational step ups but don’t abandon traditional step ups. | Bret Contreras
11.9K views2 months ago
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2:15
In fact I’d go so far to say that if people just did dumbbells only for glutes for an entire year, their glutes would probably grow better than with their current program because it would force them to take progressive overload seriously and to quit distracting themselves with new exercises and machines every workout. If you can do 10 Bulgarian split squats while holding onto two 60-lb dumbbells and 10 single leg hip thrusts with a 50-lb db draped over the working leg, I think you’ll be happy wi
69.7K views4 months ago
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I want to bring attention to this topic because I’m surrounded by women all day long and witness this on the daily. And I love that @ashlynsmithfit displays self-deprecating humor here, as I think it’s overall a good thing for the industry - not being afraid to show your body from angles and lighting and postures that you don’t perceive as being flattering. However, coming from a personal trainer who has trained numerous top influencers and bikini Olympians, I want my followers to know that this
37K views6 months ago
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To maximize the stimulus on the glute med and min during side lying hip abductions: 1) extend the leg back into full hip extension 2) angle the torso downwards slightly (turn shoulder) 3) turn foot towards the ground (hip internal rotation) | Bret Contreras
9.7K views2 months ago
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2:30
These are all great glute max builders. If you want to maximize upper outer glute growth don’t forget to include some abduction movements. | Bret Contreras
10.2K views3 months ago
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