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How to Maximize Your Gains with Bret Contreras Glute Workout: 12-Week Program

How to Maximize Your Gains with Bret Contreras Glute Workout: 12-Week Program

What Are the Best Glute Exercises? - Bret Contreras

What Are the Best Glute Exercises? - Bret Contreras

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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

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

10.7K views4 months ago

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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

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

20.8K views6 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

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

FacebookBret Contreras

Ultimate Glute Workout w Bret Contreras aka The Glute Guy!

Ultimate Glute Workout w Bret Contreras aka The Glute Guy!

72K viewsOct 27, 2019

YouTubeFlexible Dieting Lifestyle

Glute Training for Men - Bret Contreras

Glute Training for Men - Bret Contreras

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Effective Glute Workout with Brett Contreras

1M viewsMar 13, 2025

Intense Glute Workout Routine by Bret Contreras

22.8K viewsJan 13, 2022

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 views4 months ago

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Enhance Your Glutes with Bret Contreras Workout

1.1K views3 months ago

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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

6K views7 months ago

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Glute Workout with Bret Contreras: Build Stronger Glutes

1.3K views4 months ago

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How To Structure The Perfect Glute Workout

284.7K viewsJan 29, 2025

YouTubeBret Contreras Glute Guy

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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How To Best Train The Glutes (Rule Of Thirds)

585K viewsJan 31, 2021

YouTubeBret Contreras Glute Guy

To fix glute imbalances, perform unilateral (single leg) exercises but skew the volume and do more sets for the weaker/smaller glute/leg. | Bret Contreras

5.5K views3 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 views3 months ago

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I don’t think you should sprint for glute growth. It’s too risky and you can’t just dive into it; you have to prep for it. But the exercises she listed are incredible for glute growth and for sprinting speed. Sprinters have great glutes because they have great genetics and because they lift weights. | Bret Contreras

10.2K views4 months ago

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Bret Contreras | Muscle Building, Glute Training & the Latest Research

280.1K viewsMar 7, 2022

YouTubeEscape Fitness

Bret Contreras “The Glute Guy” PhD, CSCS on Instagram: "Beginner Glute Workout Here’s a great workout for beginners by @amiefitnesss Dumbbell Hip Thrusts Supported Single Leg RDLs Bulgarian Split Squats Sumo Squat Pulses Back Extensions Maybe add in an abduction movement to target the glute medius but this is a 👌🏽 workout that’s very suitable for beginners."

281.2K viewsAug 7, 2024

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The PERFECT Glutes Workout (ft. Bret Contreras)

8.4K viewsMar 10, 2025

DailymotionGentmood

My favorite glute workout 🍑🔥 #gluteworkout #glutelab

162.9K viewsJun 13, 2023

YouTubeBret Contreras Glute Guy

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 views6 months ago

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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 views3 months ago

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Shelf formula IMO: 1. Prioritize thrusts, 45 hypers, and kickbacks 2. Also do squats, Romanians, Bulgarians, and step ups but after the horizontal work 3. Finish off with abduction (both transverse and frontal plane) | Bret Contreras

49.5K views5 months ago

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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

138.4K views8 months ago

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Frog Pumps: A Highly Effective Bodyweight Glute Activation Drill

856.9K viewsJun 4, 2015

YouTubeBret Contreras Glute Guy

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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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