Glute Bride 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

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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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Via the GLUTE GUY Bret Contreras PhD I don’t post enough about the glute dominant back extension. In measuring glute EMG activity on probably over a hundred individuals, I can say with confidence that the back extension is a close second behind hip thrusts.⁣ ⁣⁣⁣ ⁣⁣ I started doing them with the rounded back and feet turned out in 2009 and posted the first of several videos on YouTube in 2010. I’ve used it with a majority of my clients with great success. I love it when a client nails proper form

19K viewsJan 19, 2019

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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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The glute medius has anterior, middle, and posterior subdivisions, so it makes sense to utilize variety with our abduction movements in order to properly stimulate the entire glute medius and minimus (which has anterior anterior and posterior subdivision). We usually go out and back, but for this month of @bootybybretofficial , we’re going straight out, which may better target the posterior portions, especially if done bent over slightly. | Bret Contreras

7.6K views6 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

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

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 views7 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 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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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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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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Bret Contreras “The Glute Guy” PhD, CSCS | This looks badass! But I think loading would eventually be limited by balance and stability. So straight up ankle weight, cable, or a... | Instagram

90K views2 months ago

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Bret Contreras “The Glute Guy” PhD, CSCS on Instagram: "Somersault squats are for quads. Not glutes. It’s all knee extension. The hips don’t extend. They stay flexed the entire time. So do them if you want big quads. If you want glutes, do box squats."

13.5K views2 months ago

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Bret Contreras “The Glute Guy” PhD, CSCS on Instagram: "Y’all need to know what big glutes look like when walking around, when relaxed, and when not posing with an arch 👌🏽"

889.6K views3 months ago

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Bret Contreras “The Glute Guy” PhD, CSCS | Solid movements here! Don’t forget abduction movements if you’re striving to grow the upper glutes (glute med/min + upper glute max). | Instagram

517.8K 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: "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 views6 months ago

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Bret Contreras “The Glute Guy” PhD, CSCS on Instagram: "Your ideas are welcome and appreciated. How can we best judge a hip thrust lockout? It’s not as easy as it seems."

18K views3 months ago

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Glute Workout with Bret Contreras: Build Stronger Glutes

1.3K views4 months ago

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Bret Contreras “The Glute Guy” PhD, CSCS on Instagram: "I don’t know why I didn’t mention this in the reel but 11 years ago I measured muscle activation with progressively heavier hip thrusts and glute activation does keep rising as you use more weight. But so does quad and ham and adductor and erector activity. Sometimes thrust for progressive overload and just use solid form and full ROM. Don’t concern yourself so much with where you feel it. Other times thrust for mind muscle connection and d

317.6K views3 months ago

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Bret Contreras “The Glute Guy” PhD, CSCS on Instagram: "This exercise is insane!!! Crazy that nobody has thought of this before as it’s basically a b-stance weighted glute stretch. As you guys know, I’ve been tinkering around with it for the past month, and I finally feel like this is the optimal variation. The b-stance makes it much more stable. Think butt to heal. Sit into it. You don’t have to come up high. You can just do a lengthened partial and do the bottom half of the rep. But you do nee

488.7K viewsMar 20, 2025

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Bret Contreras “The Glute Guy” PhD, CSCS on Instagram: "Sorry @alexandramilne_, much respect for you. But I have to disagree here on the basis of Kennedy 2023 findings. Wear that glute loop! More upper glute max activity. Same lower glute max activity. With 10% lighter loads. Place double duty on the booty! (Stole that from Aiden the Glute Guru lol)"

468K views10 months ago

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Bret Contreras “The Glute Guy” PhD, CSCS on Instagram: "Notice this trend? Hip thrusts Romanians Bulgarians Kickbacks or 45s Success leaves clues! These are the exercises that build the glute max best."

320.1K viewsFeb 5, 2025

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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: "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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