How To Build Round & Strong Glutes with Bret Contreras, PhD. aka the Glute Guy

Bret Contreras covers glute training: exercise selection (squats, RDLs, step-ups, split squats, single-leg work, abductions, kickbacks, bridges), hip thrust technique (foot placement, full extension, setup errors, machine issues), and prioritizing glute growth over quads/hamstrings.

TOPICS COVERED

• Glute Rapid-Fire Begins
• Hip Thrust Mistakes
• Pelvic Tilt and Myths
• Myth of Light Glute Training
• No-Equipment Glute Options
• The Hip Dips Question
• Aesthetics and Glute Goals
• Why Hip Thrusts Recover Well
• Growing Glutes Without Legs
• Hip Thrust Variations
• Recovery and Training Frequency
• Managing Maximum Recoverable Volume

OUR SPONSORS

SUNLIGHTEN - Boost recovery, heart health, and balance with sauna therapy. Go to https://get.sunlighten.com/DRSTEPHANIE and use code DRSTEPHANIE for a special discount.

JUST THRIVE HEALTH - Your gut runs the show — mood, immunity, energy, all of it. Just Thrive's spore-based probiotics are the ones I actually trust. Take the Feel Better Challenge and save on your first order at https://justthrivehealth.com/better with code BETTER.

PIQUE LIFE  - Experience Transformative Results. Start your daily ritual today and elevate your morning and evening routine at https://piquelife.com/better

TIMELINE - Timeline’s clinically proven formula is now available at a great price when you go to https://timelinenutrition.com/better with code BETTER.

RESOURCES MENTIONED

• Website: https://bretcontreras.com
• Instagram (@bretcontreras1): https://www.instagram.com/bretcontreras1
• YouTube: https://www.youtube.com/c/bretcontreras1
• Periodization of Strength Training for Sports by Tudor Bompa
• The Westside Barbell Book of Methods by Louie Simmons
• The impact of resistance training on gluteus maximus hypertrophy: a systematic review and meta-analysis - https://pmc.ncbi.nlm.nih.gov/articles/PMC12018462/
• Glute Lab: The Art and Science of Strength and Physique Training by Bret Contreras - https://www.porchlightbooks.com/products/glute-lab-bret-contreras-9781628603460
• The Science & Practice of Hip Thrusts (Research & EMG Studies) by Bret Contreras - https://www.bcstrength.com/pages/about-the-inventor
• Advanced Techniques in Glutei Maximi Strengthening by Bret Contreras - https://b