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  • Home - Bret Contreras
    Here are the podcasts that I've been a guest on in 2020: The More Than Fitness Podcast - Bret "The Glute Guy" Contreras, PhD — What's Missing From The Current State…
  • How to Design an Optimal Glute Training Program - Bret Contreras
    By Bret Contreras February 11, 2015 October 10th, 2016 Glute Training, Glutes 100 Comments In efforts to help the readers of my blog more effectively train their glutes, I thought I’d shed some light on program design tactics for glute building
  • What Are the Best Glute Exercises? - Bret Contreras
    In fact, around 60% of my readers feel that the hip thrust (40%) or barbell glute bridge (19%) is the best glute exercise (see HERE for the results to a poll), with the remaining 40% coming from the squat (8%), deadlift (7%), Bulgarian split squat (6%), kettlebell swing (5%), single leg RDL (4%), lunge (4%), single leg hip thrust (3%), and back
  • Glute Training Archives - Bret Contreras
    By Bret Contreras Glute Lab Experiments, Glute Training, Glutes 11 Comments I’ve decided to conduct a little experiment on myself For no good reason aside from curiosity and pure passion for strength training science, I am going to perform zero barbell…
  • How to Burn the Glutes and Get a Glute Pump - Bret Contreras
    At The Glute Lab, we’ve come up with all sorts of ways to burn the glutes and elicit a glute pump But please allow me to digress Some of my readers have actually measured their glute pump and have noted that their glutes can grow 2 full inches when fully pumped! I’ve had times where I can’t walk correctly because my glutes are so pumped
  • How to Fix Glute Imbalances - Bret Contreras
    Hi Bret – I am half way through week 8 of Gorgeous Glutes from Strong curves and noticed my right glute will not fire but left gives a really strong contraction So I read this article and want to know, do I stop the program and work on the imbalance or work on imbalance while finishing program?
  • Glute Genetics - Bret Contreras
    Go to any public place and take a gander at the different glute sizes and shapes of people passing by Many individuals have what Stu McGill would call “gluteal amnesia” as their glutes don’t fire properly This is usually accompanied by marked atrophy, or very little glute development
  • The Glute Guy’s Secrets: The Art of Glute Building . . . - Bret Contreras
    Out of approximately 15 people that have been extensively examined in terms of glute EMG and lower body exercises, she was the only lifter who had an axial exercise as the supreme glute activator (all other cases were anteroposterior exercises or lateral rotary exercises)
  • The Glute Squad - Bret Contreras
    Very cool Bret, “glute squad” I love it! All the girls look great and their strength gains in such a short period is impressive I’m curious about the lever squat and how you have them perform this Is the below what you’re referring to?
  • Sprinting and Glutes - Bret Contreras
    If you just want to activate the glutes in a particular sequence, then I suggest doing some simple glute exercises in your warm-up followed by some sprint strides to reaffirm the recruitment sequence





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