45 Hypers are the best glute exercise that never makes it into the Big 5 (thrusts, squats, Romanians, Bulgarians, kickbacks). TBH they’re right up there, as are step ups, lunges, single leg press, and seated hip abduction). There are so many great glute exercises but 45s always take a back seat to hip thrusts for a shortened position movement but they’re underrated and underutilized. Great post by @jordynt_fit showing how to do them properly. | Bret Contreras
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45 Hypers are the best glute exercise that never makes it into the Big 5 (thrusts, squats, Romanians, Bulgarians, kickbacks). TBH they’re right up there, as are step ups,
Bret Contreras. Bret Contreras · Original audio. 45 Hypers are the best glute exercise that never makes it into the Big 5 (thrusts, squats, Romanians, Bulgarians, kickbacks). TBH they’re right up there, as are step ups, lunges, single leg press, and seated hip abduction). There are so many great glute exercises but 45s always take a back ...
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Strong Curves: A Woman's Guide to Building a Better Butt and Body Strong Curves Review
Mød Jette💜 Da Jette startede i februar 2025, havde hun haft en blodprop og var blevet opereret for fem diskusprolapser. Hun kunne intet. I dag kan Jette dødløfte 77,5 kg. “Mor, du skal bare prøve noget der er godt for dig” Det var Jettes datter der endte med at tilmelde hende til bootcampen, og et nyt kapitel begyndte for Jette. “Er du, ligesom jeg var, bange for at starte, fordi du ikke ved, om du kan være med? Jeg lover dig, at du kan være med. De fantastiske trænere er så gode til at hjælpe
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Mød Jette💜 Da Jette startede i februar 2025, havde hun haft en blodprop og var blevet opereret for fem diskusprolapser. Hun kunne intet. I dag kan Jette dødløfte 77,5 kg. “Mor, du skal bare prøve noget der er godt for dig” Det var Jettes datter der endte med at tilmelde hende til bootcampen, og et nyt kapitel begyndte for Jette. “Er du, ligesom jeg var, bange for at starte, fordi du ikke ved, om du kan være med? Jeg lover dig, at du kan være med. De fantastiske trænere er så gode til at hjælpe
TikTokstrong.curves
832 views3 months ago
A Better Cardio Replacement for Building Curves Most women are told that building curves while losing fat means more time on the StairMaster, treadmill, or elliptical. Those machines raise your heart rate — but they don’t create mechanical tension, which is the stimulus your body needs to build shape. That’s why so many women lose weight… but also lose glutes, curves, and firmness. A better approach is strength-based conditioning. Movements like this (dumbbell-loaded, time-based, minimal rest) d
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A Better Cardio Replacement for Building Curves Most women are told that building curves while losing fat means more time on the StairMaster, treadmill, or elliptical. Those machines raise your heart rate — but they don’t create mechanical tension, which is the stimulus your body needs to build shape. That’s why so many women lose weight… but also lose glutes, curves, and firmness. A better approach is strength-based conditioning. Movements like this (dumbbell-loaded, time-based, minimal rest) d
TikToklionstrongfitnessglobal
496 views2 months ago
BOOK REVIEW: Glute Lab vs. Strong Curves Comparison (2026) - Lift Vault
8:23
BOOK REVIEW: Glute Lab vs. Strong Curves Comparison (2026) - Lift Vault
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Sep 20, 2019
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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
2:57
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
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20.8K views5 months ago
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
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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
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28.3K views4 months ago
Ultimate Glute Workout w Bret Contreras aka The Glute Guy!
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Ultimate Glute Workout w Bret Contreras aka The Glute Guy!
YouTubeFlexible Dieting Lifestyle
72K viewsOct 27, 2019
Strong Curves: A Woman's Guide to Building a Better Butt and Body Bret Contreras Glute Exercises
What Are the Best Glute Exercises? - Bret Contreras
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What Are the Best Glute Exercises? - Bret Contreras
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Jan 1, 2009
Bulgarians vs. Ballerina Bulgarians for Glute Growth
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Bulgarians vs. Ballerina Bulgarians for Glute Growth
TikTokgluteguy
10.9K views6 months ago
Top Exercises for Glute Medius and Minimus Growth
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Top Exercises for Glute Medius and Minimus Growth
TikTokgluteguy
132.5K views2 months ago
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
2:57
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 views5 months ago
FacebookBret 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
1:12
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 views4 months ago
FacebookBret Contreras
Ultimate Glute Workout w Bret Contreras aka The Glute Guy!
14:57
Ultimate Glute Workout w Bret Contreras aka The Glute Guy!
72K viewsOct 27, 2019
YouTubeFlexible Dieting Lifestyle
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. | Bret Contreras
2:22
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. | Bret Contreras
6K 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
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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 views4 months ago
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Glute Workout with Bret Contreras: Build Stronger Glutes
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Glute Workout with Bret Contreras: Build Stronger Glutes
1.3K views3 months ago
TikTokiambreannadanielle
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
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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
10.8K views3 months ago
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1:58
Shelf formula IMO: 1. Prioritize thrusts, 45 hypers, and kickbacks 2. Also do squats, Romanians, Bulgarians, and step ups but after the horizontal work 3. Finish off with abduction (both transverse and frontal plane) | Bret Contreras
49.5K views5 months ago
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1:30
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
5.3K views4 months ago
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1:17
Looks nifty and you’ll definitely feel it in your glutes. But this exercise won’t catch on because it’s not super stable, it would be hard to progress on for years on end, and there are better, simpler alternatives. But A for creativity 👌🏽 | Bret Contreras
2.6K views5 months ago
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4:46
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 views3 months ago
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1:08
To fix glute imbalances, perform unilateral (single leg) exercises but skew the volume and do more sets for the weaker/smaller glute/leg. | Bret Contreras
5.5K views2 months ago
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2:30
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 views3 months ago
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1:18
I personally think that a glute dominant parallel squat would grow the glute max more than a quad dominant full squat. You get similar stretch due to the leaning, but more torque. But no studies exist on this topic yet. | Bret Contreras
11.7K views4 months ago
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2:58
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
29.2K views3 months ago
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Intense Glute Workout Routine by Bret Contreras
22.8K viewsJan 13, 2022
TikTokgluteguy
Bret Contreras “The Glute Guy” PhD, CSCS | Strength training can be very simple - just get strong at the big basics like hip thrusts, squats, lunges, and RDLs and your glutes will... | Instagram
590K viewsSep 27, 2024
Instagrambretcontreras1
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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 views7 months ago
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Bret Contreras | Top 3 Workouts for Growing Glutes
123K viewsMar 18, 2022
YouTubeEscape Fitness
2:01
What can I say - I like it! 🤷🏻‍♂️ I’m a big fan of variation. The b-stance with a pause in the stretch is especially effective IMO. I don’t see this becoming a staple but it’s nice to throw in from time to time or to just be aware if because sometimes life throws you curve balls. For example maybe you’re training at a hotel gym and this is the best way to hit a hinge pattern. | Bret Contreras
90.3K views3 months ago
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2:38
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
19.6K views2 months ago
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5:16
This is an elaborate topic of conversation involving the psoas, gluteals, sitting, stretching, massaging, and strengthening. | Bret Contreras
39.4K views5 months ago
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1:11
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 views2 months ago
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1:48
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 views2 months ago
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2:03
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 views5 months ago
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3:00
Been thinking about this a lot lately. With so much “biomechanically optimal” clutter, sometimes it’s important to just focus on getting really strong at whatever variation you like most. That’s far more crucial to long term gains than the minutiae we tend to argue about on IG. | Bret Contreras
41.4K views4 months ago
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2:32
Some folks are all legs and others are all torso. Your anthropometry plays a role in how you squat and deadlift and also how strong you can get in various lifts. This is especially true with relatively long femurs and short arms (which cause greater forward lean in the squat and deadlift, respectively). | Bret Contreras
11.7K views5 months ago
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0:45
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
3.2K views6 months ago
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2:59
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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