What Are the Best Glute Exercises? - Bret Contreras
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What Are the Best Glute Exercises? - Bret Contreras
Jan 1, 2009
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Leaning forward = more glute max Leaning backward = more glute med/min Upright = good blend (and posterior glute med/min) | Bret Contreras
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Leaning forward = more glute max Leaning backward = more glute med/min Upright = good blend (and posterior glute med/min) | Bret Contreras
60.3K views4 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
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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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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
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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 views4 months ago
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How to Perform Single-Leg Hip Thrusts (12 Excellent Variations) - Bret Contreras
How to Perform Single-Leg Hip Thrusts (12 Excellent Variations) - Bret Contreras
Dec 22, 2021
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IMO sumo is more lower glute max whereas narrow is more upper | Bret Contreras
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IMO sumo is more lower glute max whereas narrow is more upper | Bret Contreras
7.1K views4 months ago
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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
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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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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
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Introducing The Hip Thruster! - Bret Contreras
Sep 6, 2013
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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 views6 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
20.8K views6 months ago
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Glute circuits don’t make much sense to me because they’ll produce general systemic aerobic gains but not local gluteal hypertrophic gains. You could get the same cardiovascular gains doing anything similarly challenging. Methinks people would do these for the glute gains, not realizing that you wouldn’t be creating a growth stimulus. But these exercises are all fire 🔥 👌🏽 | Bret Contreras
65.6K views5 months ago
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All abductions are now approved! Bridged for more middle glute med Upright for more posterior glute med Leaning for more upper glute max | Bret Contreras
4K views8 months ago
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Wide will work more adductors and lower glute max Lower will work more quad and less glute/adductor Higher will work more glute/adductor and less quad You can’t target VMO vs VL And no leg press variation works much hammy or rec fem | Bret Contreras
29.3K views4 months ago
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Via the Glute Guy Bret Contreras PhD *TRY THIS BADASS WORKOUT *⁣ ⁣ This weekend, I had the pleasure of training @kareynorthington, @soheefit, and @fitlizzio. They showed up at Glute Lab and told me they only had 50 minutes to train and requested that I put them through an awesome lower body session. I prescribed them the following workout (lots of supersets):⁣ ⁣ 🔹 A1: Knee-banded leg press 3 x 10-20 reps (high and wide)⁣ A2: Seated hip abd machine triple dropset 10/10/10 reps⁣ B1: Lever alterna
11.4K viewsDec 9, 2018
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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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Love the creative post! I don’t believe you can meaningfully bias glute med vs min by altering kickback angles but still love the post. Bro deserved more views on this! | Bret Contreras
5.5K views3 months ago
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My thoughts on the current rotational trend. Do them for more upper Glute Max, but know that they will likely work the lower Glute Max a little bit less. Embrace variety, but don’t abandon tradition. | Bret Contreras
7.8K 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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The exercise you need to start doing for stronger glutes from Bret Contreras PhD: >http://bit.ly/2mbq7rR | Men's Health
228.1K viewsMar 21, 2017
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Love seeing 45 degree hypers getting more love! Don’t agree that they’re better than hip thrusts for glute growth but they’re probably very close. | Bret Contreras
6.6K views6 months ago
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Solid movements here! Don’t forget abduction movements if you’re striving to grow the upper glutes (glute med/min upper glute max). | Bret Contreras
36.7K views4 months ago
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Bret Contreras “The Glute Guy” PhD, CSCS on Instagram: "These are surprisingly effective tbh. Knee banded hip thrusts off the @bcstrengthofficial foam bench using a BCS glute loop. People might say that these sorts of exercises are pointless as we don’t tend to do them progressively. Which is true. But allow me to explain. While progressive overload is paramount, the mind-muscle connection is also vital for maximizing hypertrophy. It works by increasing the signals from the motor cortex to the m
174.8K views4 months ago
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Bret Contreras “The Glute Guy” PhD, CSCS on Instagram: "Imagine having zero formal biomechanics education, filming a tutorial, and completely making up your own biomechanics. Just winging it 100% based on anything that sounds logical to you. But saying it very authoritatively. Now imagine that reel getting shared 20K times and liked 30K times. Imagine being a PhD and trying to correct these influencer’s mistakes and getting a fraction of the likes and shares. That sums up social media in 2025. S
266.7K views5 months ago
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Bret Contreras “The Glute Guy” PhD, CSCS on Instagram: "WTF are “false wide hips?” Been seeing this a lot lately on social media lol. Stretches aren’t going to change this, and it doesn’t need fixing. At the end of the day you still need to build glute mass."
233.4K views3 months ago
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Bret Contreras “The Glute Guy” PhD, CSCS on Instagram: "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."
457.7K views7 months ago
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Glute Workout with Bret Contreras: Build Stronger Glutes
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Bret Contreras “The Glute Guy” PhD, CSCS on Instagram: "For more glutes, hold onto a dumbbell or cable in the opposite hand as the leg you’re working. Either way (contralateral or ipsilateral) you’re performing hip extension in the sagittal plane using mainly the glute max. But contralateral loading induces hip adduction and internal rotation torque which must be countered by the glute medius and minimus in the frontal plane and the glute maximus in the transverse plane. This makes it “triplanar
655.8K viewsNov 26, 2024
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Bret Contreras “The Glute Guy” PhD, CSCS on Instagram: "Single leg RDLs work the glute max. And hammies. You can’t tweak them to not work the glute max and instead work the glute med. These two ladies show different variations but the concept is the same. And it’s wrong. If you use contralateral loading then it’s a little more glute max compared to ipsilateral. Same as if you adduct and rotate internally as you descend and abduct and rotate externally as you ascend. The glute medius does frontal
633.4K viewsMar 18, 2025
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Bret Contreras “The Glute Guy” PhD, CSCS on Instagram: "Nailed it! How to make 45s more glutey: - flare feet out - maintain rounded upper back - soft bend in knee - hump the pad - do them banded All 45 hyper variations are great. We do tons of them at my Glute Labs. Sorry for audio issues…still learning here 🤦🏻‍♂️"
618.9K views7 months ago
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