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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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
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All About Back Extensions - Bret Contreras
All About Back Extensions - Bret Contreras
Oct 18, 2014
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These look brutal!!! | Bret Contreras
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These look brutal!!! | Bret Contreras
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Let’s bring back frog pumps 🤘🏽 | Bret Contreras
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Let’s bring back frog pumps 🤘🏽 | Bret Contreras
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Great hamstring mobility exercise too! | Bret Contreras
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Great hamstring mobility exercise too! | Bret Contreras
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We will kick off this series with, of course, the standard barbell hip thrust. Standard hip thrust form can be hingey or scoopy. This is true in most scenarios….when thrusting off the glute bench, foam bench, Thruster 3.0, or Thruster Pro. There are three scenarios where we only hinge: 1. When performing rotisserie hip thrusts 2. When performing single leg hip thrusts 3. When performing (hip) banded hip thrusts (usually) Stay tuned for next week where we will go over the pause hip thrust. Thanks
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We will kick off this series with, of course, the standard barbell hip thrust. Standard hip thrust form can be hingey or scoopy. This is true in most scenarios….when thrusting off the glute bench, foam bench, Thruster 3.0, or Thruster Pro. There are three scenarios where we only hinge: 1. When performing rotisserie hip thrusts 2. When performing single leg hip thrusts 3. When performing (hip) banded hip thrusts (usually) Stay tuned for next week where we will go over the pause hip thrust. Thanks
9.1K views3 months ago
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20 Variaciones de Abducción de Cadera Sentado en Máquina
30.3K viewsNov 17, 2022
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Sooo many of you sent this to me. My thoughts? They kick ass. Super stable. Full ROM that matches the inherent strength curve associated with hip extension (technically called the internal hip extension torque angle curve). We are 2.5X stronger in deep hip flexion compared to the lockout. But the set up is annoying. So we mostly do kneeling off a bench. Which are awesome too. You can also just do high pulley. But if you have an incline bench near the cable column, have at it! | Bret Contreras
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What has happened? Hallelujah! We can do both 😁 | Bret Contreras
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These look amazing! Anyone tried them yet? | Bret Contreras
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Tempo for Hypertrophy Explained & Why TUT Ain’t All That | Bret Contreras
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45 Hyper Variations: Arched back: good blend of erector, glute, and hammy Rounded back: less erector, more glute Pure spinal flexion/extension: mostly erector Feet straight: even hammy Feet flared: more glute and lateral hammy Straight legs: more hammy Bent legs: less hammy, more glute Band: more glute | Bret Contreras
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Men, you should train hard like my Glute Squads! 😁 | Bret Contreras
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Scoop is better for back pain. That’s actually how it came to be in 2015. We were experiencing a back pain epidemic with hip thrusts because people were developing hyperextension related back pain from hinging. They’d take their sets too far and inevitably end up anteriorly tilting their pelvises and overarching the lumbar spines. The scoop solved this problem overnight. Literally. People don’t know the history behind this movement and they haven’t worked enough clients with both variations. The
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Graphics are insane!!! But the biomechanics are off. | Bret Contreras
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How dumb is this ? Let’s just start twisting our pelvises instead of lifting weights… 🙄 | Bret Contreras
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Make B-Stance mostly single leg. You want a soft support. Don’t just do offset bilateral lifts. | Bret Contreras
3.3K views7 months ago
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Very creative post and compelling argument, but this is why research is important. Genetics and gear aside, are the physique gains coming mostly from the weighted stretch component of the training regimen, or from the full ROM aspect which also includes the squeeze? The research indicates that it’s muscle specific but we need many more studies to know more. | Bret Contreras
5.8K views6 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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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
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I thought he was gonna hula hoop thrust but then he levitated! | Bret Contreras
5.4K views5 months ago
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I love strength & conditioning. Physical therapy is the same, just starting at a lower level. We change lives. | Bret Contreras
15.1K views6 months ago
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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 views8 months ago
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Look at those legs! And all of this from her garage!!! I hope this inspires some of you. | Bret Contreras
11.6K views6 months ago
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Love to see this! We lose power especially as we age so it’s important to try to mitigate these losses through resistance and plyometric training. | Bret Contreras
2.4K views6 months ago
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Unpopular Opinion: I freaking love this Push-Down variation. So much glutes. But when you get really strong and can use almost bodyweight loading or more, it becomes unstable and impossible. In this case you’d need to wear a vest or weight yourself down somehow. This is simply an open chain step up and it’s super glute dominant because the foot is positioned out in front of the body. | Bret Contreras
6.5K views7 months ago
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Here’s how I teach the Arnold Press. I’ve never seen a video with Arnold teaching them, but I think he did them uniquely through an arc that put constant tension on the side delts. Regardless, I think you should do them in a blended pattern rather than a 2-phased pattern with 2 distinct and separate movements. Arnold Presses are in this month’s @bootybybretofficial program! Thanks to @a_lexiss__ for demo’ing. | Bret Contreras
6.2K views7 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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Who is with me on this one? Not all failure reps are grindy reps. Coming from someone who has spent 1/2 of his life in the gym… | Bret Contreras
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