1. 30s frontal plane hip abduction: *lateral band walk* , standing hip abduction, side lying hip abduction 2. 60s hip extension: Single leg glute bridge, Quadruped hip extension, *standing kickback* 3. 30s transverse plane hip abduction: *seated hip abduction* , supine hip abduction, side lying clam, hip hinge abduction, side lying hip raise, fire hydrant 4. 30s glute squeeze: *RKC plank* , standing glute squeeze, squat isohold 5. 30s combined hip extension/abduction: squat, *glute bridge* , frog pump, hip thrust, reverse hyper, cha cha, monster walk
I’ve been doing 10 minutes of banded glute work daily for weeks. I had PAS from an unnecessary cosmetic procedure. After a month and a 1/2 my sides look AWESOME. The PAS (the fat globs) are almost gone. Bret’s methods work.
It's been a year, how long did it take ladies s gents. I'm starting tomorrow because I'm 52 and loss all muscle in my glutes. I'm a african american woman and my booty is flatter than a pancake! I loss a significant amount of weight and my muscles are flat. I need consistency and I'm great full for finding this beautiful soul. Thank you Bret much ❤️
Bret, I'm sure you've heard and read this a lot, anyway, you are a GREAT expert and just THANK YOU for all your knowledge and your desire to share it with us! You definitely change the way of training for everyone who gets to know you and your studies, and I myself feel and SEE the results since I started following your advice on glute training and that is so inspiring! You are rocking TH-cam with your videos this year and you will definitely nail it! Just wanted to say thanks a lot for what you are doing, man
Appreciate learning from a credentialed, experienced , open-minded trainer who studied and immersed himself in the proper mechanics and best studies of exercise efficacy. A good way to be safe, informed and have the proper form. Thank you Bret! This channel is worth your time folks.
yes thats what I found appealing too and like I said in my comment, I am a beginner and using a medium band but theres scope to move up to more resistance too. Things like this, which can be easily incorporated into your daily workout, are far more effective and easier to stick to in the long term.
Let me tell you. Using leg bands for my booty have worked wonders. My butt is rounder and bigger and toned. I went from a wide booty to a more defined lifted toned and rounder booty. I have a bubble butt now lol. These bands do work
Since reading your book, I have included the burnouts into my workouts. Yes, brutal but so fun!! They have been so effective for me so far. Your whole approach has given me more results in only 4 weeks that I have not seen all these years! Thank you for the great video, saved in the favourites as always!!
@@jasminakter6439 I usually do those at the end of the workouts for a finisher. I do full body workouts so I always do one after the workouts 3-4 times a week but they are appropriate for lower body days only as well. Sometimes I might do one whilst watching TV on rest days as they do not affect recovery for me. Depends on your body and recovery needs.
You are a great teacher and coach. The greatest blend of academics and experiential work. Focusing on your TH-cam channel was a great idea for you. 💙💪🏻🎨
There are so many things you can do at home. I never go to the gym because I prefer to workout in peace without people seeing me lol. But I workout 3-5 days a week at home with body weight, resistance bands, kettlebells or dumbbells :)
I've been doing this at home 3 x week ( I'm 46 y/o 5'4 started at 125 lb, currently on week 9 eating good quality, at 129lb and I haven't seen this perkiness since I was 15 😂the weight went all to my jeans. Consistency & habits are everything👌
You've taught me more in just two of your TH-cam videos than the past two weeks of (an influencer lol) entire program!!! Thank you. Can't wait to try this!
I wouldn't mind a video showing elderly people working to grow their glutes. I think it's important because as people age their muscles atrophy. Note: I began to feel that my upper body was going to fall off my lower body until I began to work on gowing my quadriceps, hamstrings and glutes. My muscles had atrophied. I'm 66 years old now. I am seeing growth but no one else would notice because that's how muscle I lost over time.
Again, I can’t thank you enough for bringing sound scientific training protocols to the masses and especially to me! There is simply too much training misinformation out there, especially where women are concerned. I appreciate your humility in admitting that this is a process that evolves as we learn new information, so the training approach will change years from now as we make more discoveries to muscle hypertrophy. Thanks again...I’m off to do my Booty by Bret workout!
Thanks Bret, it's a wonderful guideline for Glut stability which has been a problematic area for long time. I am going to follow this to the T and revert with my feedback
Even a slight improvement is important. I find band work helps me engage my glutes more when I use other methods, so for me it's a benefit to my strength training.
I just added this to my daily workout list because it certainly does burn...I am pretty much a beginner so used the medium band in my set as this was my first attempt. I could see myself becoming addicted to this one quickly and theres room to go heavier (for me) too. Thank you.
Two weeks incorporating your glute-bulding tips and protocols and definitely notice a big difference. Best of all, my lower back pain has almost gone completely away and I am walking and interacting with others with much more confidence and energy. Thank you Bret!
Tried this out this morning (i am a guy with lower nack pain) and i can feel my glutes with every step i take 😅 and my back feels great. Great template ! I used a rubber elastic band i had but ordered the full set so i anticipate my glutes will be even more on fire 🤣. Thanks Bret
Consistency in any exercise will show some improvement if not growth then tone...Consistency is the key...and so i will be doing these nightly!!! Thanks
After having 2 children very close together and having them both via emergency c section, I feel like this guy is the only person who can hopefully actually help me get rid of of my "mum tum" here's hoping! 🙏
3 minute band burner circuit (2 for beginners): 1. 30 s Frontal Plane Hip Abduction: lateral band walk, standing hip abduction, side lying hip abduction 2. 60 s Hip Extension (30s per leg): single leg glute bridge, quadruped hip extension, standing kickback 3. 30 s Transverse Plane Hip Abduction: seated hip abduction, supine hip abduction, side lying clam, hip hinge abduction, side lying hip raise, fire hydrant 4. 30 s Glute Squeeze: RKC plank, standing glute squeeze, squat isohold 5. 30 s Combined Hip Extension/Abduction: squat, glute bridge, frog pump, hip thrust, reverse hyper, cha cha, monster walk
Bret! This was awesome! I have two video requests/suggestions 1) who invented hip thrust (all about how you did your studies and invented it) 2) bloopers/silly moments your crew and you have
Hey Bret and thank you so much for literally giving your free time to make these amazing quality videos for us to watch for free. I naturally have had a larger bust and virtually no rear end my whole life and when I hit my early 20s I gained a little natural weight in my lower glutes but causing a severe case of hip dip especially in one side. I started doing your workouts (I have been doing sports my whole life but stopped at the age of 19) at the gym and quickly found out I was ridiculously quad dominate. I would feel the burn in my glutes but my quads were fried everytime so bad I couldn't even do ab workouts properly for months. I started searching high a low for glute workouts that didn't work quads so much but it was always still Bulgarian Split squats (which I love) and more squats. But I come to your channel and you explain things so amazingly and have such a nice variety and although I'm still trying to find the sweet spot of shifting from quads to glutes more, you will always be my go to!!
This was awesome coach! I normally due the side bye side with the band on my knees to give me a good pump to start my work out! Now I can use this after!💪🏾👍🙏🏽
Great job Bret, loving the videos. I love how you put the science, practical application, and client preferences all together into your successful personal training practice and videos. Keep making these awesome videos. I am learning a lot.
Wow this is awesome! I actually have been doing this with my leg day routine and have seen great progress, so I'm so glad you encourage this! Thanks for the tips 🔥
I am a new subscriber. To see that you are consent (videos regularly) and that your intro is not too long is what made me want subscribe. Keep up the good work. #Respect #GoodDay
You should do REACTION VIDEOS of random girls trying your workouts like Brad mando does with hair videos . We’ll all start a “trying brets” workout trend lol love these! Looks painful, I’m trying it TOMORROW! ❤️❤️🤷🏻♀️🏋️♀️🏋️♀️🏋️♀️
1. 30s frontal plane hip abduction:
*lateral band walk* , standing hip abduction, side lying hip abduction
2. 60s hip extension:
Single leg glute bridge, Quadruped hip extension, *standing kickback*
3. 30s transverse plane hip abduction:
*seated hip abduction* , supine hip abduction, side lying clam, hip hinge abduction, side lying hip raise, fire hydrant
4. 30s glute squeeze:
*RKC plank* , standing glute squeeze, squat isohold
5. 30s combined hip extension/abduction:
squat, *glute bridge* , frog pump, hip thrust, reverse hyper, cha cha, monster walk
Thank you!
I think bret should find a woman to train for 3 months and make videos of her progress each week or two.
I volunteer as tribute 🙋🏻♀️
@@AnaGfit23 same lmao!
Damn it Bret, don't you ignore us on this one. 😅
If he did his own version of revenge body would be cool. Haha. Revenge booty
One week progress? The muscle takes more Time
Glute Workout starts at 4:09
thanks
WOW
I’ve been doing 10 minutes of banded glute work daily for weeks. I had PAS from an unnecessary cosmetic procedure. After a month and a 1/2 my sides look AWESOME. The PAS (the fat globs) are almost gone. Bret’s methods work.
So glad you hopped back on your TH-cam game 🤞🏽
Loved the content! I’m going to incorporate this on two out of three leg/glute day routines ✨ Note to future self : Burnout starts @4:27
Can we just appreciate how cool his intro is 💕
I like how your not fake with all the edits and fake humour that is so annoying! Straight talking packed with valuable information. Champion!
I’m not an influencer but I’ll def be taking notes! 😃
Not with that attitude
Me too😃😃
Sis, you are so pretty 😍
@@kimace7854 🥺 you’re so sweet xx
I’d feel so safe in your gym, you genuinely seem so kind and like you love what you do, it’s beautiful
I'm literally saving every single glute video of yours in my favourite list of videos for working out
Me too! Literally just made a playlist called "Bret's Glute Expertise."
That looks brutal. I’m totally doing it tomorrow 😆
Me too
Me too 😻
As a gesture of good will and in the name of camaraderie...I shall join you too 😁
Lolz. Noice.
It's been a year, how long did it take ladies s gents. I'm starting tomorrow because I'm 52 and loss all muscle in my glutes. I'm a african american woman and my booty is flatter than a pancake! I loss a significant amount of weight and my muscles are flat. I need consistency and I'm great full for finding this beautiful soul. Thank you Bret much ❤️
Bret, I'm sure you've heard and read this a lot, anyway, you are a GREAT expert and just THANK YOU for all your knowledge and your desire to share it with us! You definitely change the way of training for everyone who gets to know you and your studies, and I myself feel and SEE the results since I started following your advice on glute training and that is so inspiring! You are rocking TH-cam with your videos this year and you will definitely nail it! Just wanted to say thanks a lot for what you are doing, man
Much appreciated :)
@@bretcontreras1 please do a video on compound movements ❤️
Appreciate learning from a credentialed, experienced , open-minded trainer who studied and immersed himself in the proper mechanics and best studies of exercise efficacy. A good way to be safe, informed and have the proper form. Thank you Bret! This channel is worth your time folks.
the fact that he gives us so much evidence-based, simplified, no bs info for free !!!!
Love that I can do these at home with just the band and no equipment- thank you! Love your videos!
yes thats what I found appealing too and like I said in my comment, I am a beginner and using a medium band but theres scope to move up to more resistance too. Things like this, which can be easily incorporated into your daily workout, are far more effective and easier to stick to in the long term.
High kickbacks work and I added them when the gym closed last year. Single leg kickbacks with a 10lb weight behind the knee are nice too.
Let me tell you. Using leg bands for my booty have worked wonders. My butt is rounder and bigger and toned. I went from a wide booty to a more defined lifted toned and rounder booty. I have a bubble butt now lol. These bands do work
Just completed this workout and it was brutal! My glutes were on fire!!! Thanks Bret!!
It's refreshing to hear someone who is so knwoledgeable say "I don't know it all".
Since reading your book, I have included the burnouts into my workouts. Yes, brutal but so fun!! They have been so effective for me so far. Your whole approach has given me more results in only 4 weeks that I have not seen all these years! Thank you for the great video, saved in the favourites as always!!
Foteini would you do burnout sessions end or beginning of workout? And is it only for glute day exercise or any exercise day?
@@jasminakter6439 I usually do those at the end of the workouts for a finisher. I do full body workouts so I always do one after the workouts 3-4 times a week but they are appropriate for lower body days only as well. Sometimes I might do one whilst watching TV on rest days as they do not affect recovery for me. Depends on your body and recovery needs.
You are a great teacher and coach. The greatest blend of academics and experiential work. Focusing on your TH-cam channel was a great idea for you. 💙💪🏻🎨
Hey Bret, , would love to hear your thoughts on a good warm up session for the glutes, Great to have you back!🙏
I work out in my house I never have the opportunity to go to a gym but I try at home hope I see a video for those who work at home. Thanks
There are so many things you can do at home. I never go to the gym because I prefer to workout in peace without people seeing me lol. But I workout 3-5 days a week at home with body weight, resistance bands, kettlebells or dumbbells :)
I've been working out at home since sept. 2020 and I've seen more results compared to working out at the gym.
Thank you for this!!! Please post an at home full week of glute workout schedule 😄
I've been doing this at home 3 x week ( I'm 46 y/o 5'4 started at 125 lb, currently on week 9 eating good quality, at 129lb and I haven't seen this perkiness since I was 15 😂the weight went all to my jeans. Consistency & habits are everything👌
The best one absolutely, love this explanation love how you give for free all of these which is amazing, I'm really gonna use it with my clients
Appreciate the honesty/transparency about work in progress, placebo affect, and tweaking your own system
Following you and your guidance still at 56. So thankful I found you. You rock!
You've taught me more in just two of your TH-cam videos than the past two weeks of (an influencer lol) entire program!!! Thank you. Can't wait to try this!
I wouldn't mind a video showing elderly people working to grow their glutes. I think it's important because as people age their muscles atrophy.
Note: I began to feel that my upper body was going to fall off my lower body until I began to work on gowing my quadriceps, hamstrings and glutes. My muscles had atrophied. I'm 66 years old now. I am seeing growth but no one else would notice because that's how muscle I lost over time.
Love & admire your integrity & knowledge Mr.Contreras...very refreshing these days
Been a fan of yours since I first read your book over a year ago, you have seriously changed my life. Thank you for your wisdom!
Thank you for the free PDF!
You're beautiful 🥺
Do you mind sending me the pdf. It won't download😭 idk if I'm too late and he's removed it
@@britzamacias3936 thought I was the only 1.
@@britzamacias3936 I managed to get it
@@ripped8868 do you mind sending it to me!
Again, I can’t thank you enough for bringing sound scientific training protocols to the masses and especially to me! There is simply too much training misinformation out there, especially where women are concerned.
I appreciate your humility in admitting that this is a process that evolves as we learn new information, so the training approach will change years from now as we make more discoveries to muscle hypertrophy.
Thanks again...I’m off to do my Booty by Bret workout!
Thanks Bret, it's a wonderful guideline for Glut stability which has been a problematic area for long time. I am going to follow this to the T and revert with my feedback
I tried it today and was able to do the 3 minutes. Definitely adding this to my glutes and leg days
This video has been needed a looong time 💯 This new series of videos is just one home run after another. Thank you, Bret
Even a slight improvement is important. I find band work helps me engage my glutes more when I use other methods, so for me it's a benefit to my strength training.
I love all of your videos lately, so much good information! I need a straddle lift video please 🙏🏻
Good idea!
What is straddle lift?
Going for a glute burnout after every workout.
I just added this to my daily workout list because it certainly does burn...I am pretty much a beginner so used the medium band in my set as this was my first attempt. I could see myself becoming addicted to this one quickly and theres room to go heavier (for me) too. Thank you.
Curious?! Would you do reviews for glute videos on TH-cam?
Like form videos (reviewing others's lifting technique)? If so, yes this would be fun (and easy).
Thats a good idea
@@bretcontreras1 Please review Sydney Cummings! I'd love to know your take on her work :)
@@bretcontreras1 yessss
Yes please do Sydney Cummings! I'm pretty sure she refers to your data for her workouts
8:45 The way he breaks down muscle growth scientifically but still layman's terms is amazing! 😍😍
Where were you all.my life? I am glad I found you though. ❤.thank you for your content. Love from Australia.
Now we need a glute warmup 😁
Two weeks incorporating your glute-bulding tips and protocols and definitely notice a big difference. Best of all, my lower back pain has almost gone completely away and I am walking and interacting with others with much more confidence and energy. Thank you Bret!
Tried this out this morning (i am a guy with lower nack pain) and i can feel my glutes with every step i take 😅 and my back feels great. Great template ! I used a rubber elastic band i had but ordered the full set so i anticipate my glutes will be even more on fire 🤣. Thanks Bret
Consistency in any exercise will show some improvement if not growth then tone...Consistency is the key...and so i will be doing these nightly!!! Thanks
Bret needs a nobel prize for his contribution to the elimination of the pancake booty.
Your videos are amazing
I am crying just watching 🥲will put this into practice!!!!!💪🏽🦵🏽Thank you! Much Love to you❤
Thank you for showing the exercises with the girl. Today was my first day with the band exercises! I love it! Thank you 😊
I just did glutes and legs today. Wish i saw this before that intense workout. New sub, thank you for the education.
After having 2 children very close together and having them both via emergency c section, I feel like this guy is the only person who can hopefully actually help me get rid of of my "mum tum" here's hoping! 🙏
3 minute band burner circuit (2 for beginners):
1. 30 s Frontal Plane Hip Abduction: lateral band walk, standing hip abduction, side lying hip abduction
2. 60 s Hip Extension (30s per leg): single leg glute bridge, quadruped hip extension, standing kickback
3. 30 s Transverse Plane Hip Abduction: seated hip abduction, supine hip abduction, side lying clam, hip hinge abduction, side lying hip raise, fire hydrant
4. 30 s Glute Squeeze: RKC plank, standing glute squeeze, squat isohold
5. 30 s Combined Hip Extension/Abduction: squat, glute bridge, frog pump, hip thrust, reverse hyper, cha cha, monster walk
Loving all these uploads!! 🙌
Also glad to see Grace!! I love her page! She’s amazing
It wasn't technical and complicated. It was perfect! Thank you🙂
Adding this burnout to my glute workout today. Thanks Bret!!!!!!
Thank you your videos are amazing and very helpful.💝🙌
I Just want to say that I love you and you are the man of my dreams. Thank you.
Bret! This was awesome!
I have two video requests/suggestions
1) who invented hip thrust (all about how you did your studies and invented it)
2) bloopers/silly moments your crew and you have
Good ideas I'll add them to the list
Awesome & thank you for your time & share
So glad to see you doing regular uploads here again. Cheers!
Thank you
I HAVE such a band that I got from my sister-in-law! Didn't know what to use it for, thanks I will try this in my next work-out :)
Just did the workout. I love it. I ordered your book. Someday I'll be training under you! Thanks!
Very cool, thanks for your honesty and analysis from multiple angles!
An expert saying he doesn't really know for sure is the expert I trust.
Ya I echo Vanessa; thank you for the pdf! Thank you for the science!! 🥰🤓
Hey Bret and thank you so much for literally giving your free time to make these amazing quality videos for us to watch for free. I naturally have had a larger bust and virtually no rear end my whole life and when I hit my early 20s I gained a little natural weight in my lower glutes but causing a severe case of hip dip especially in one side. I started doing your workouts (I have been doing sports my whole life but stopped at the age of 19) at the gym and quickly found out I was ridiculously quad dominate. I would feel the burn in my glutes but my quads were fried everytime so bad I couldn't even do ab workouts properly for months. I started searching high a low for glute workouts that didn't work quads so much but it was always still Bulgarian Split squats (which I love) and more squats. But I come to your channel and you explain things so amazingly and have such a nice variety and although I'm still trying to find the sweet spot of shifting from quads to glutes more, you will always be my go to!!
I do this 6 days a week before using weights...these are my fav exercises.
Hi Bret!
Thank you so much for these videos. 🙏🏾 its good to see you back on yt. I’ve always respected your work.
This was awesome coach! I normally due the side bye side with the band on my knees to give me a good pump to start my work out! Now I can use this after!💪🏾👍🙏🏽
God bless you !! Thank you for being such an amazing human being ❤️
Tried this yesterday and wow I love it! Feel the soreness today and it feels so good! 🥰 thank you for this!
Nice one Grace! Thanks for showing us how it's done.
I really don't do band workouts but because of your video I'm gonna try this as my burnout later!! Thank you!
Thank you Bret, this PDF is really generous. ❤
Awesome! Please do a video on effective glute activitions!!
th-cam.com/video/EmSflSUgXro/w-d-xo.html&feature=share
Thanks for your videos. They're the best!
So glad to get to know about this video. Appreciate the information, yes is beneficial, gonna practice in my leg day.
Great job Bret, loving the videos. I love how you put the science, practical application, and client preferences all together into your successful personal training practice and videos. Keep making these awesome videos. I am learning a lot.
Thank You 😊 for the PDF guide
Wow this is awesome! I actually have been doing this with my leg day routine and have seen great progress, so I'm so glad you encourage this! Thanks for the tips 🔥
Thank you for all the inputs I will follow up.
I am a new subscriber. To see that you are consent (videos regularly) and that your intro is not too long is what made me want subscribe. Keep up the good work. #Respect #GoodDay
He made that girl make her work her butt off! Brett, you rock!
You make the best content and you are so likable!! Thanks for sharing your knowledge I really appreciate it
Can we have a video on adduction moves good for “hip dip” muscle building?! Thanks Bret. Love your info.
I love you ,you are simply the best 💪🏻💪🏻❤️❤️
Thank you for all these videos 🙏🙌🏽😊
You should do REACTION VIDEOS of random girls trying your workouts like Brad mando does with hair videos . We’ll all start a “trying brets” workout trend lol love these! Looks painful, I’m trying it TOMORROW! ❤️❤️🤷🏻♀️🏋️♀️🏋️♀️🏋️♀️
Love this breakdown of the glute burnout. Looks like i need to increase my time under tension
You are awesome Bret, thank you !
thanks Bret, always reading you y following you
Thanks! As always the information you have shared is appreciated. I am so glad your back on TH-cam feels like old times again.
Thanks for this!! I’m just focusing on glutes the last 2 months & since discovering you I swear my booty already looks better!
Omg... these are insane! Wow 👏🏼👏🏼👏🏼