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Quit Going So Darn Heavy on Hip Thrusts: Train Your Glutes, Not Your Ego - Bret Contreras

Quit Going So Darn Heavy on Hip Thrusts: Train Your Glutes, Not Your Ego - Bret Contreras

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All About Back Extensions - Bret Contreras

All About Back Extensions - Bret Contreras

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Frog Pumps and Frog Thrusts - Bret Contreras

Frog Pumps and Frog Thrusts - Bret Contreras

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Let’s bring back frog pumps 🤘🏽 | Bret Contreras

Let’s bring back frog pumps 🤘🏽 | Bret Contreras

84.9K views4 months ago

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Tempo for Hypertrophy Explained & Why TUT Ain’t All That | Bret Contreras

Tempo for Hypertrophy Explained & Why TUT Ain’t All That | Bret Contreras

1.8K views8 months ago

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Make B-Stance mostly single leg. You want a soft support. Don’t just do offset bilateral lifts. | Bret Contreras

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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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

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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I thought he was gonna hula hoop thrust but then he levitated! | Bret Contreras

5.4K 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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This exercise smokes your grip and your hammies - two muscles that are important in the deadlift. As you gain proficiency you can place your feet on a higher platform to make it harder. Make sure to begin each rep in deep hip flexion for the stretch and to end each rep with the hips high and the knees way forward (I use the cue “knee me in the face” on these because I have to be there anyway to make sure the ploy box doesn’t tip over). Thanks @iambreannadanielle for demo’ing! | Bret Contreras

15.9K views7 months ago

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I approve! This is a great exercise. Perfect for a reverse hack squat movement - good morning on the way down, glute dominant squat on the way up. Each phase works the glutes but the alternating ham/quad stimulus may allow for more reps hammering the glutes. | Bret Contreras

22.2K views6 months ago

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Opinión impopular: me encanta esta variación de push-down. Pega muchísimo a los glúteos. Pero cuando te vuelves muy fuerte y puedes usar una carga casi igual a tu peso corporal (o más), se vuelve inestable e inviable. En ese caso, necesitarías un chaleco lastrado o lastrarte de alguna manera. Esto es básicamente un step-up en cadena abierta y es súper dominante de glúteo porque el pie queda colocado por delante del cuerpo. | Bret Contreras - Español

4.2K views7 months ago

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Introducing the Gym Bag Essentials package from BC Strength! This is perfect for you if you train at a commercial gym and want to level up your training In this package you get: The Foot Strap BC T-Bell Glute loop All for just $107 - PLUS get an extra 15% off now when shopping our Black Friday sale! Head to bcstrength.com and use code BC15 to get an extra 15% off Offer ends December 1st at 11:59pm | Bret Contreras

1.4K views5 months ago

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I will keep preaching this from the mountaintops: Success leaves clues. These are the movements you hear about over and over and over: Thrusts ✔️ Romanians ✔️ Bulgarians ✔️ Squats & Sumo Squats ✔️ Leg Press & Single Leg Press ✔️ Glute Dominant Step Ups ✔️ Reverse Lunges ✔️ 45 Hypers ✔️ Glute Medius Kickbacks ✔️ Seated Hip Abductions ✔️ | Bret Contreras

311.7K views5 months ago

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Sometimes it’s the shorts. Or the pump. Or the pose or lighting. Not every day will be your best booty day. | Bret Contreras

16.9K views6 months ago

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Hear me out! I’m not saying it can’t be done. I’m just saying many women don’t go about it optimally. Setting PRs is much harder when you’re doing tons of things. In my late 20s I stated doing BJJ and my strength tanked. Every time I help someone move (lifting furniture) my workouts suck that week. When you’re just lifting and walking for exercise, progressive overload is much more likely to occur. You might be skeptical but I train a lot of people and I see it firsthand hand. Im not trying to d

23.3K views7 months ago

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Why do we pulse when full range is probably better? Well because we tend to hip thrust 3x/week. Sometimes we do full range, but we also dedicate a lot of volume to lockout work to strengthen end range hip extension because you will always be limited in your hip thrust by what you can lockout. You’ll never be limited by your bottom range of motion since everyone is much stronger there. So by increasing lockout strength, we increase your total hip thrust strength which translates to more loading o

2.5K views3 months ago

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Here’s a demonstration of a hip thrust lengthened superset (past failure partials) off the @bcstrengthofficial Thruster Pro from this month’s @bootybybretofficial program. I have @lele_brownn going close to failure and then busting out a few half range partials (scoop works better here). I’ve received good feedback about these so far this month so give them a try! | Bret Contreras

4.3K views3 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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You never know when this will be useful! There was a coach in San Diego who did these with her clients back in 2018ish and they saw great results. Works better if you have a strong posterior tilt at the lockout. And padding helps too but it’s tough with this set up as you’d need it split to allow for the cable. | Bret Contreras

7.1K views4 months ago

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I think most people look best when they train quads too, but some women prefer their physiques with minimal quad development. In this case, you simply omit variations of squats, lunges, split squats, step ups, and leg press. You may even opt for glute bridges instead of hip thrusts. But you’ll definitely include variations of kickbacks and abduction. | Bret Contreras

9.4K views3 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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Leg presses hip thrusts = full range glute strength in hip extension. Leg presses are a lengthened partial while hip thrusts are a shortened partial (unless you do them with more range, for example on a Thruster Pro). Leg presses get your glutes strong in the deep stretch. Hip thrusts get your glutes strong in the full squeeze. Doing both (along with single leg work, hinges, and abduction) will keep your glutes functioning well throughout the lifespan. | Bret Contreras

5.4K views5 months ago

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I first started doing extra range side lying hip abductions in 2017 and they’ve been a mainstay since. Here’s how to do them optimally. With coach @jamiederevere | Bret Contreras

53.5K views5 months ago

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It’s funny watching this niche evolve. I first blogged about “Growing Glutes Without Growing Legs” in 2013. Even filmed a couple of YouTube videos and created an eBook/program for it. Well, here’s Frankie carrying out these methods and showing that it works. And for some reason it pisses people off. How dare women not want muscular legs too they say. But everyone has the right to train according to their individual goals. Trainers shouldn’t judge, but rather help people achieve their desired res

61.3K views4 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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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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Band standing hip abductions are so much more effective than people think. Don’t believe me? Get a glute loop and bust out 3 sets of 20 reps with 90 sec rest between sets. Yes they work the muscle at short lengths but that might not matter for glute medius growth. The reason why I say that is because my squad grew their upper glutes during the quarantine using their glute loops. One thing is certain: if you use this multiple times per week, you’ll see better results because people tend to skip a

8.2K views5 months ago

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Reactive Neuromuscular Training was all the rage in the early 2000s. In many scenarios it can be useful for restoring symmetry. | Bret Contreras

10.9K 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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