Bret Contreras, if you don’t know his name you should. He invented the barbell hip thrust, has a PHD in Sports Science with an emphasis in Biomechanics, has been a trainer for over 25 years, and is a bestselling author of The Glute Lab where he shares his scientific studies on glute development and educates you on how to best train to see maximum growth. He has also trained a #glutesquad of women who dominate the industry.
So if you’re serious about training your glutes as well as your body I suggest you get to reading his book and take a look at the videos below to help aid in your fitness journey.
How To Best Train The Glutes (Rule Of Thirds)
If you want to maximize your glute development, then I encourage you to utilize my “Rule Of Thirds” in your training. When you design programs for yourself or your clients, you want around a third of your exercises to be vertical in vector, one third to be horizontal, and one third lateral/rotary. In addition, around a third of your sets should be heavy in the 1-5 repetition range, a third should be moderate in the 6-15 repetition range, and a third should be light in the 16-30 repetition range (and sometimes all the way up to 100). You also want to make sure that you’re not performing every set to failure; around a third of your sets should be taken to absolute muscle failure, one third a couple repetitions shy of failure, and a third nowhere close to failure (like 10 repetitions shy). In doing so, you will maximize the development of all of the gluteal regions, you will maximally develop both the fast and slow twitch fibers, and you will train all three primary joint actions of the glutes, thereby ensuring that your transference to sports and functional performance is maximized.
Hip Thrust Instructional Video
Updated RKC Plank
Frog Pumps
Proper Hip Thrust Form
This video includes a discussion on ideal hip thrust form. I would estimate that 80% of lifters feel this way more in their glutes so please give it a try.
How To Fix A Glute Imbalance
*I am personally starting to train for a glute imbalance because my left butt is wayyyy less round and plump.
Glute imbalances are very common, to the point where people are borderline paranoid about them. It’s normal to be asymmetrical. It’s functionally advantageous to have a stronger and more powerful side. Of course, you want to narrow the margin and bridge the gap in situations where there’s a severe discrepancy between sides, but most people are fine. In this video, I discuss glute imbalances and provide three different solutions.
Overrated/Underrated – various topics related to booty influencers
In this episode of overrated/underrated, I delve into various topics related to booty influencers, including squeezing glutes at the top of a squat, hovering on the seated hip abduction machine, doing stepdowns off the assisted chin/dip station, side lying single leg leg presses, raising the non-working leg during step-ups, doing kickbacks on the smith machine and hip thrusts off the leg extension/curl machine, doing kickbacks and/or wearing bands while on the stepmill/stairmaster, doing squatty lateral band walks, lateral lunges off the Bosu ball, plyos for glutes, band burnouts for glutes, circuit training for glutes, various gadgets for glute development, and combining movements for glutes. I realize that I should have broken each of these into separate videos but oh well. You live and learn. I hope you enjoy the video, shout out to Alex Razo for editing it. Please like and share if you deem it to be valuable.
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