Bret Contreras | Top 3 Workouts for Growing Glutes
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- เผยแพร่เมื่อ 16 มี.ค. 2022
- If you don't know where to start when it comes to workouts that can grow your glutes, Bret Contreras breaks down the glutes and the top workouts that will help you grow them.
On this episode of the Escape Your Limits Podcast, we interview the “Godfather of Glutes,” and the man who created the viral glute workout-the hip thrust- Bret Contreras.
Wanting to understand the functionalities of the body more with certain workouts, Bret published over 50 peer reviewed articles that discussed his findings from everything between the effects crunches to doing higher reps with lower weights.
Contreras dives into the anatomy of the glutes, and the best way to train them. He also gives insight into building your muscles, and what some of the best practices are to see growth.
Due to his in-depth knowledge of the glutes, he has become known as the “glute guy,” and has trained hundreds of clients and transforming their bodies.
Learn more about Bret Contreras at: bretcontreras.com/
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The man is a genius , with his advice at 50 yrs old and menopausal, I transform my whole body within a year . I adore him , some things are just priceless, so thank you is an understatement ♥️♥️♥️♥️🙏🏾🙏🏾🥰
Did you do the online program?
He is one of the few fitness people I can listen to. He sounds smart, educated and not a bone head and he really appreciates how to work with women. 90% of people in the fitness industry sound like complete morons and have no education.
My favourite part was when he mentioned the 3 top workouts for glutes
I can personally confirm Brett opened my mind to glute focus.
Great interview!
I began to get real glutes since I do hip thrust... its the main exercise for the this.... Its strange that very few guys are doing it..... I do it twice a week....
Thank you.
Fantastic video
Never heard of this guy but man am I thankful he invented exercise
I have the genetics but training hard has a big impact as well.
This guy is great, wish he would come out with an athletic application (how to train for best athletic strength, power and endurance), want to grow my glutes but have it benefit my footballing abilities more so
I would totally buy this
@@Moi_81 right? I would too
Doing hip thrusts (vertically loaded, horizontally executed) can improve horizontal force production which can have carry over into your sport
@@shanerussellcoaching thank you! I will integrate that!
Or booty by Bret
It´s true and there is no self-adulation. This Guy reinvented the way people think and train the lower body. However, there are some similarities to the work of Michel Boyle and Grey Cook. They need some credits too in my opinion.
back in the day, they all wanted to have narrow waists...even Vince Gironda came up with a Quad Exercise that took the Glutes out of the movement to not develop them. The ideal physique was the V Shape with wide upper body and thin waist line.
Never had a flat rear end but hurts L4, L5 discs and now have glute Amnesia. What exercises can i do that won't hurt my spine but get the glutes to come back?
Seated or side lying hip abductors
@@AF-zu5iy Thanks will give it a shot.
Try Booty by Bret. Strengthen your glutes!!!!
Joe: I first blew out L3-L4 (Lateral Tear - blown out around the perimeter...the are blow open), L4-L5 is herniated. I also went over the handle bars on a 15ft mountain bike jump and landed on my head and blew open C6-C7 ...and did major damage to C1-C3. I cannot do squats...just squats with the bar will put me on the ground with lightning bolt pain. With care ...and certain ab and core work I am doing Barbell Hip Thrust, leg press, hack squat (light weight, deep and high reps), forward lean bulgarian split squat, lunges (forward and back), as well as kick backs, etc. Good luck, I've been there.
Hip Adductor machine heavy isometric holds, back Extensions, RDL, hip Thrusts, Split Squat
To be fair glutes do usually grow pretty well without much direct work(very individual) just make sure you also hit the medius(usually hitting the abduction function of the maximus as well) and as long as there's enough compounds for the quads(I'd start with something that hits quads and glutes roughly equally than move on to something more quad, or if you need extra work, more Glute focused work.
PS: I did sprint up stairs multiple days a week carrying 30-80% my bodyweight, often 2-3 steps at a time as a teenager, always had glutes and legs...
That's so true most guys NEVER talk about glute development..Haha
I do admit I try to work on my glutes
Nothing to be ashamed of.
♥♥♥♥
Glutiator
Been hip thrusting since 2010
I thought he was going to SHOW US how to get our butt to grow but instead all he did was talk😏
LOL, I kept waiting for visual examples too
Thought that was Lance Armstrong interviewing Brett - until he started speaking!
🤦🏾♂️👍🏾😅
When did he mention the top 3 exercises?
He did.. Not exercises, workouts. Rule of thirds.. 1/3 Vertical/ Hip extension i.e Squats and lunges. 1/3 Horizontal Hip Extention i.e Hip thrust, back extension. 1/3 lateral or rotational i.e lateral band walk or seated Hip abduction.
@@BustasGirl1 TY!
@@BustasGirl1 thanks for clarifying. This is his recent video on the rule of thirds: th-cam.com/video/UKNqDd_epnI/w-d-xo.html
I'm a guy and glutes are my favorite thing to work, bicep and pecs are probably the least appealing to me
Bro' you invented "Hip Thrust"...😐😐😐 .. Bwahahaha 😂😂😂
The barbell bench Hipthrust. he absolutely did invent that movement pattern.
Bwahahaha on you!
@@BustasGirl1 I don't think he can really say he invented it, popularised it maybe. He's definitely contributed a lot to the research but there are old strongman images of barbell weighted glute bridges, magazines and books containing similar resisted glute bridges as far back as the 70s. But hey, he's the glute guy and it's useful for him to claim he invented it to sell books and programs.
Did he just admit “gluteal amnesia” is a made up con???
WARNING: Clickbait false video title. Don't waste your time here.
It's an excellent video and his wealth of knowledge and the clients he trains speaks for it's self.
Sooo after my knees over toes guy rabbit hole, - looking for a concious recovery regime (and simultaneously training my gf and a kid for basketball conditioning) - I basically took this guy's word about everything from the knees up - on the basis of that whole gluteal amnesia client acquisition fraud he just brazenly confessed to at the end of this clip, and managed to hurt all three of us with various groin and hip flexor injuries in our new found posterior dominance. So thanks a bunch for that, Brett.
This guy shouod be in jail. "I just basically conciously scam people, I market to the low self-esteem common denominator of women with false pretense preconceptions because it's easier than telling people contrary information to what they already believe, and then I encourage them to train on the basis of those false pretenses. None of them would ever try anything athletic afterward, what's the problem?"
knees over toes guy is a scam?
@@sianinaylea6694 no, I was sort prefacing with kneesovertoes as the basis of a previous right track we were derailed from singlehandedly by this scumbag.
What do you mean?
I don't fully follow your comment but I invite you to take some more ownership of your own choices. It sounds like your thinking is cloudy on this brother but I sympathize with you.
Sounds like you misunderstood what he was saying. He was saying glue amnesia was a popular theory in the fitness world and he USED TO believe it but it's silly
A society is corrupted in the following order, first the ideas, then the religious leaders, then the politics, then the people. Then comes the pain.
Squats have ALWAYS gave women nice legs and butts. Men too lol. Stick to the simple and u will never go wrong. Some bikini competitors have fake glutes and a lot DO NOT di thrusts
No, the Hipthust is the most important exercise for overall glute growth, period! But like he says you must incorporate other exercises as well. Squats are way overrated for glute growth.
@@BustasGirl1 my wife says if that were so he wud have the best male ass on earth. But with that said theres a lot of female competitors that do and some that dont trust but they all do have great glute development.
My glutes grew from hip thrusts and glute bridges. I got rid of squats and added them in once a week and my glutes became lifted and rounded
It's not an either or thing. Squats will never workout your glutes the same way hip thrust and bent knee abductions will. That doesn't mean you get rid of squats. It just means you wanna maximize glute development you need other exercises.
So I just got butt implants from a doctor that does professional bodybuilding. He asked me if I planned on competing ever again. I never was interested in competing and I had no idea competitors get butt implants but yes he said he does a lot of professional athletes butt implants 😟
All this yapping and I still haven't heard 1 good reason to train glutes
1. Strong glutes help prevent compression of lumbar spine thus reducing back pain.
2. Glutes are involved in the biomechanics of the knee by decelerating stress there-by decreasing knee pain.
3. lifted firm glutes are sexy:)
Now go do some glute exercises!
It is just a trend, nothing else!
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🤣
May God bless you for the message 🙏
@@suzzyapril8510 God bless you
Was not expecting this cringe.. atleast in here!
Amen