The Truth About Glute Activation Warm Ups

[@tetarleton]

I was hoping you'd say it's trash so I don't have to feel guilty about skipping it haha

[@naidaelenamontes8483]

lol

[@jmcpalm]

Right 🤣🤣

[@butterflyxx9883]

Well he did say that he personally doesn’t think it’s necessary so im gonna take that and run with it 😅

[@ashleyburks4639]

@@butterflyxx9883 lolz

[@laura-uc6ie]

Same ahahahahha

[@dietitianandreaurizar]

Bret: “Glute activation is NOT a workout, you are just doing an activation and not getting fatigued”. So remember guys, make it sort, activate those glutes and then move onto your workout (rule of thirds is a must)👏

[@remij9592]

What’s rule of thirds?

[@0110-i4v]

@Derrick Blanton while that’s a correct definition, in this video that is not what rule of thirds means, it’s about exercise in this context . google brets rule of thirds

[@JaceingtonSteele]

Your intro always gives me super-hero vibes.

[@stephaniemorales8273]

Yes! Come through MCU!

[@anereow]

Bret Contreras: the Ass Man

[@ahfro_baang]

Totally

[@TheShahkulu]

Anyone know the music in his intro?

[@erglelergle8476]

I'm not a glute expert, but I am an expert on my glutes. For 30 years I've worked out with varied exercises 4 to 5 x a week. I never activated my glutes and had low back pain and pancake butt. After starting activation before workouts and mind muscle connection, my flat butt is gone and so is my back pain.

[@sophiareyna4087]

Same. I only learned about glute activation because of a back injury and my physical therapist pointed out some banded exercises I was leaving out of my workouts. Since then, I've gotten so much stronger and my glutes have grown and gotten rounder.

[@maiakrumsieg6415]

Same! I've only been lifting for a total of 10 months (Butchered because I technically started right before covid shutdown for 2 months and started again a few months ago consistently since gyms opened) and my quads were activated EVERY single time. I grew about an inch in my booty regardless but my quads were on fire so bad sometimes I couldn't even do my booty workouts. After a lot of tweaking, adding and taking away certain exercises, different shows, and so much more for like 2 months straight but MOST importantly, added light band workout in the beginning I BARELY feel it in my quads. Once I started the light banded workouts I think it really did help with the muscle mind connection because I could already feel where I wanted to feel. Since then my booty has grown another half inch in literally like 4 weeks instead of MONTHS and is now catching up with my quads lol

[@macymacyy]

@@maiakrumsieg6415 that’s incredible! How many sets and reps of activation did you do? I always feel like in either doing too much or too little

[@maiakrumsieg6415]

@@macymacyy i just realized I said "Shows" and I meant "shoes" lol! But What I do is 10x Glute bridges with a band, lateral walk without being super squatted I take 5 steps one way the 5 steps back 2x so total of 20x in one set if that makes sense (I dont remember which vid it is but brett talks about the difference of lateral walking more upright vs walking in a low squat like all the influencers do. When you are in a low squat you are targeting your quads so by have a natural bend in the knees and not too low it helps target my butt WAY better instead of being super low while walking). then I do 10x supermans (idk the actual name) basically laying on your stomach band right above the knees and keepy my hips to head as flat to the ground and use my glutes to pull my legs up, so a superman minus the upper body. So 10x Glute bridges 20x lateral walk 10x "superman" and most of the time 3 sets. If I'm feeling extra strong I throw in donkey kicks sometimes. But i feel like the golden rule is LISTEN to your body. If I find the activation is KILLING me then I stop, bc its literally supposed to be a little bit tight in the muscle, hey wake up booty lol not a workout. It took months of monkeying around until I found this for myself and even watching tons of vids and messing around!! Be patient with yourself and don't stress over it. It can also help to log or write down your experience that workout bc sometimes we forget by the end and end up making the same mistake or forgetting something that helped!

[@hogfarts1661]

Good to know!

[@alexavila6131]

Low Load Glute Activation warm up 16:25 Hip Extension Hip pull leg Leg stretch side to side Leg raise Lunge Reverse Lunge Goblet squat Banded side walks Fire hidrants Donkey kick Glute/plank squeeze

[@maria_floyd]

The correct glute activation series recommanded by Bret starts at 16:25

[@Jasminesim18]

god bless you

[@ciri_riannon235]

thank you so so so much

[@Revolution-tl5wo]

OMG thank you. The science is interesting at all, but I'd really love timestamps for those of us that just want to get to the conclusions: do we need them or not?

[@humanwithfoodname2950]

You’re the GOAT

[@katieleenorth9101]

That wig is life

[@Ummkelechi]

Yes omg lol

[@stephaniemorales8273]

“There’s an AWESOME study, one of my FAVORITE papers” so cute Bret! I love how passionate and fired up he is

[@scraps_4500]

“Bro why you gotta be such a dick ” 💀 So happy your posting more Bret you’re a king!

[@saadxislam]

This is so thorough - I appreciate the effort immensely! Not only that, you're also open about when you were wrong (maybe due to the evidence available at that time) and had to update your views. Big props, my man!

[@cyndiyoung7784]

Well said!👏

[@bretcontreras1]

Thank you ☺️

[@sonyaj66]

As someone with a BS in nutritional science/exercise & sport science (granted, much of the stuff I learned is probably out of date by now), followed by a DPM that stressed lower extremity biomechanics, I cannot express how happy it makes me to see you bringing evidence-based discussions to your YT and IG content! And not just that, but comparing the contradictory nature of the various studies is valuable in its own, and demonstrates the importance of understanding statistical significance (or irrelevance, as the case may be), and to never take the results of any study at their face-value conclusion. Also, the fact that you are so willing to change your beliefs and adjust your training protocols based on both new research as well as your own extensive anecdotal "boots on the ground" experience with clients is a testament to why everyone should be listening to you and learning by your example, rather than the twit fitness influencers on IG and elsewhere that have no clue about the science behind their recommendations. Kudos to you, Bret - you are the Real Deal 🙌🏼 🔥 !

[@bretcontreras1]

What a nice comment!

[@whothefluff]

True, it's precisely what made me like the video

[@empressm6]

Completely agree. The best scientists are open to change, especially when what they find may be contrary to what they expected.

[@LauraGarcia-tj7ip]

I was thinking the same thing! Finally someone that is sharing actual knowledge! From personal experience I was a 6 -7 days a gym person and I NEVER got results until after I took ballet for a year my glutes exploded! I took ballet not barre to be clear 2 Times a week and went to the gym only 3-4 times/wk for weights. There’s some sort of magic when you learn to move extremely slowly in correct posture and recognize where your bones are way muscles move them while remaining calm and cheerful in the face. Lol now I wanna switch my major

[@patrickhodson8715]

He really said “in this video I’m gonna” after the 8min mark 😂

[@bretcontreras1]

Hahaha I knew I’d get called out on that 🤦🏻‍♂️

[@arkadia9895]

Honestly at this point I believe only in your videos when it comes to my glutes. They have grown soo much after i started doing just simple exercises with progressive overload (I used to do typical fitness chicks workout without getting stronger). Thanks Bret

[@javon_loll]

What simple exercises?

[@Nieshablessed]

“I will equip you with the knowledge to draw your own conclusion”. -My hero

[@digitaljefftv]

Bro Brett is legendary! Almost cried when he died 😢🤣

[@bretcontreras1]

That was Alex’s touch lol 👊🏽

[@pantoshurkjhs]

as a beginner, i was so overwhelmed and confused by too many information on the internet. so glad to finally found the source of information i can believe in! Bret!! ps. please do a video for complete beginners on what an ideal workout menu would look like thanks!

[@monicasterki565]

Go to his site, type his name in search, I do the pyramid everyday to active them as a warm up and getting firmer over time.

[@JaceingtonSteele]

Also...I won't lie...I was following Vicky Justiz's "glute activation" for a nice little minute. So it's funny that you used her vids as an example. LOL... Thanks Brett, I needed this video SO MUCH!!

[@deniseeeeeeeeeeen]

Omg me too! 😅

[@bretcontreras1]

Maybe it’s still good stuff...just not what it was originally intended for

[@romeohuntter2098]

This make happy because when I get home from the gym I like to sit on my dining table for 3 hrs and was always scared I'm losing my dump truck so ty for this

[@AutumnGray19]

Was literally just looking up how necessary glute activations really were the other day, Bret always comes through

[@s.h306]

This video is 99.7% positive reviews and is underrated.

[@Cece-bq5jx]

I’m down to stop activation before a work out - it DOES take more time and definitely would rather focus on hitting those PRs! Thanks for reading all those papers !! Lol. Appreciate you Mr C!

[@Forsakenguard]

Don't be afraid to tell people that you are in fact the best in the world at what you do when you're promoting your services. You've earned that right.

[@emilimg]

Thanks for this video Bret! Gyms in Germany have been closed and will stay closed for a while, can you make a video on effective at home glute workouts?

[@elettramia6380]

Dear lord thank you because this man has has the answers to every question you can think of 💗 😅 also I’m so glad to learn that my “lazy” glute activation routine is actually exactly what I’m supposed to be doing rather than going full force to warm up, That’s a relief

[@timothyanderson3482]

As an academic, I appreciate the thoroughness here, and I love the history because it tells me where a trainer might be stuck in old thinking, old information. Bret, you aren't just growing glutes - you're continuing to grow minds, and that's wonderful.

[@chereamie]

Lmao at those skits 😂 Bret, you are my favorite and most trusted trainer of all time. Thank you

[@yasmeenmohamed9327]

Bret you’re the hero Gotham deserves

[@Julie_Ch0]

Good guy Bret providing the studies and sources, as well as paying respect to all of authors! Amazing! That´s what fitness side of youtube should look like - science-based, respectful, informative! :)

[@weldinggirl]

Bro Bret is looking pretty big💪🏼💪🏼 anyway lol, keep posting buddy, you are my one and only glute person that I listen and turn to!!!!

[@RioGirl16]

Good because I never do those kinds of warmup exercises. Now I don’t have to feel guilty when I see others doing them. Thx Bret! 👍🏼🤓

[@Alliebabiee]

I came here for the knowledge and left with it but the bonus of your acting skills- I loved it Bret👏🏻🙏🏻

[@kristenaquilina884]

I definitely used to spend too much time on activation and then be fatigued. I wish I had seen this sooner!! But then I started following Brett's program and realizing progressive overload and lifting heavy is REALLY how you grow glutes

[@daniellesholly8400]

You just saved me ten minutes at the gym thanks! I was mostly doing a warm up similar to the one you suggested anyway 💪🏻 I am a person who likes to do dynamic stretches before I workout because I feel like I need to to literally “warm up” before I’m ready for weights. Love the hair btw bro!

[@jaxxiet5851]

I feel old bc I grew up learning from McGill and Boyle’s ways, way before Instagram BS, this is why I love to continue to learn from you!!!! You’re the real deal 🙏💖

[@vee8259]

Righttt

[@angelacedillo6705]

So true. Simple activation doesn't necessarily carry over to a functional task 👏🏼👏🏼👏🏼

[@juansamudio1171]

This man needs more subs

[@lotfibouhedjeur]

I just love this guy's velvety voice.

[@princesssachikoikeda1050]

I love how you start with history first, and scientific proofs and then logics etc ... I appreciate the knowledge. The informations help me to apply all the exercises appropriately because Im aware that every movements affect my muscles 💪🏼

[@traceysmith9282]

Great post and very interesting. For me a short Dynamic warm up and a stretch of tight areas does the job. It can be overwhelming with all the ‘glute activation’ videos out there, so thank you for your take on this

[@AdriannaContreras]

Exceptional. Thank you! And that wig...that was great! Humor while learning. I appreciate that.

[@luciaolivera5127]

your content is pure gold

[@lapislazulilaura8306]

There is something about wig-Bret flipping people off that just makes me happy 😂

[@bretcontreras1]

Hahaha I'll keep that up then ;)

[@camitoast]

All I want is for the gyms to open again so I can do my heavy thrusts again

[@marieclark9925]

The beginning 😂 We needed you on KZbin Brett 😎

[@kristinajakakas9068]

😂 The wig!!! 😅 Lol 👍

[@allisonbotts8532]

AWESOME! I've been doing glute activation for 6 years from your Strong Curves book and you recently replied and said it's not necessary. I greatly appreciate your time and expertise and willingness to be transparent. You opened up weight training for me(from a library book) and I fell in love 😍 Thank you! So glad you took your professor's advice and followed your passion.

[@mizsab365]

Great content thank you. It’s fascinating to hear how exercises for the glutes have evolved.

[@SilviaHernandez-lx4zz]

I was glad to hear in a different video you mention some of us have more quad activation during certain exercises hip thrust per say, I thought my body was compensating because of bad firm which still have to watch out for.

[@jenniferarjoon9999]

Old school, intelligent, no bullshit...thank you for sifting through this world of too much information and sharing your insights to help us all get not only nice asses, but functional healthy asses lol. 🙏xo

[@No-bd7vc]

Thank you for the quality information you give! If possible, could you go over what it means to intelligently rotate exercises and how to do so? Thank you!

[@souldoula7436]

Would you be willing to do a video on glute training with knee pain/patella femoral pain and recovery from that? Thank you for all your hard work! Great info as always.

[@rachelfetterley2659]

Omg eyes opened! I can lift super heavy but hips and hip flexors are in pain! Gonna try this !

[@Sally-yz8ic]

Love your videos one problem, find it hard to focus when the teacher is so fine. 😊Your videos are greatly appreciated.

[@Chrisnicole_ifbbpro]

This is such a great explanation and gives such great examples of how to set yourself up for an affective workout.

[@dsjjohanna5949]

You are my glutes hero.. I just have one request, pls consider to make the english subtitle on ur videos in the future, so people from the outsider like me, from Indonesia could hear and really understand every words tht you said, plsss 🙏🙏🙏

[@Haya1971]

Wow🤘🏽🤘🏽🤘🏽 keep the science coming man💪🏼💪🏼💪🏼 many thanks for ur contineud education

[@cassandrareyes8992]

What a hero. And what a coach, I’m not even enrolled in any of bret’s programs but when he came along in my years of working out is when I saw the most improvement in my glutes. I don’t follow KZbin glute activations because I know that there’s a bare minimum to activation in a way, and it’s really simple. And even before this video, Bret will show you the ways to great glutes, Find what works for you and it’s not a workout, it’s activation. 100% true thank you Bret for freely sharing your knowledge, always! So grateful for you :)

[@kishajones2484]

Great information. Would love if you made a video talking about deadlifts. I can’t feel the stretch in my hamstrings much. And if I do it’s only on one side I also experience lower back pain even during single leg RDL’s. So I just give up on them completely,

[@janerankin7012]

Also don’t be afraid to ask advice from a pt at the gym too 😁

[@selinam9302]

Try to act as if you are pushing a button with your butt and you can practice by doing it on the wall! That’s really helped me ! Push your glutes back instead of just leaning down

[@lizetteguerrero3406]

You need to open a studio in the Bay Area, more around Silicon Valley so I can sign up 🙌🏻👌🏻 your information is always bringing me back to watch your videos.

[@alexandrabelsj4096]

Im studying to becoming a PT. Loving your videos where you give a scientific perspective and your own. So educational

[@tarenmauga9582]

Thanks for all you do and sharing what you know, Bret.

[@cre8ufitness13]

Thanks so much for this informative video. I think - as a trainer - it really depends what clientele you’re working with. I do the gluteal activation movements and exercises with some of my inexperienced clients for preparation... For about two/three weeks i focus on these movements with my clients before going into the main exercises like squats, deadlifts etc... it makes a big difference in mobility, range of motion and pain prevention. Also I always focus on activating and strengthening overall core with them .. Yes, some people don’t need these activating movements, since they’re already “ready” for the main muscle building exercises..

[@laetitia2408]

Thank you for your videos ! I learn a lot and thanks to you, I will loose less time and strength in the gym doing a lot of glutes activation😉 kiss from France

[@llewis921]

on Day 2 of week 2 of Booty by Bret and already I can see and feel a difference. Thank you Bret!!

[@bethitalian]

Love the knowledge! Thanks Bret! Your acting is pretty great too 😉

[@miremcolseline8042]

Please dont kill of Bro Bret, I have not seen enough of him yet 😂

[@goddesscomplex275]

The skit in the beginning was hilllll-arious 🤣🤣🤣 ❤

[@laurenwagner6235]

Thank you for being educated and sharing it!!

[@DeuceBravado]

Great video, I've been curious about this since I've started glute activation drills myself. As someone who hates any glute work, I've found anecdotally the bodyweight/band activation work has helped a great bit with my squat/lunge movements. Just doing those before my squat/lunge warmup movements I get better depth and balance at the bottom of the movement without any strain when I go into any weighted exercises. I would probably say it's effectiveness is due to me having a desk job all day.

[@fitnessnutrition877]

Glute activation has always been part of my routine. I find I have greater mind to muscle connection in my main lifts. Without it my workouts suck!

[@safsssx]

Thanks for this. I used to spend about 30 mins on glute activation🤣

[@leeyoww8458]

No skipping of ads here, thank you for this bret 😍

[@martynaserocka3825]

I cried with the intro

[@Sagarete]

Great info. I'm interested in glutes due to mobility issues from MS so your highlighting the Fisher paper and neural link is very helpful. Thank you.

[@melyssasummer9345]

Been following u for a few months and I’ve learned so much. I’m finally starting to see a difference which is so motivating ...🍑Thank Bret💪

[@daisyplayer]

Cause of death: Gluteal Amnesia 😂😂😂

[@danielcalma2138]

Glutementia? Glutesheimerz?

[@kirstywyatt5220]

Thx u!! At last, great content that doesn’t waste my time 🤙🙌

[@tiffanysmith7164]

I love his videos...so much education behind fitness.

[@MHSMagicLuver]

I do a quick warmup with them. 20 band squats, 20 side kicks and back kicks with each leg then 30 banded side walks (so 15 each side). I feel better with them. It only takes me a few minutes and definitely not fatiguing my legs.

[@MarinaLifts]

Wow.... your videos are so well organized and full of information and -science. Thank you! Love from Croatia :)

[@callatathach]

Can you talk about stretching/warm ups before and after leg days? Dynamic vs static and when foam rolling is most ideal? 💚 from KCMO

[@yessir651]

i’m from kcmo!!

[@whitneyherman7848]

KCMO!❤️

[@lorenaperez7432]

So so thankfull for this video, i love that you show the "why" about what you are telling us. So much people today just repite and repite without have a real base of what they are saying; and that you share all this information for free here is amazing so THANK U! we see you from Cuba and love your channel and your instagram in spanish 💪🏻🇨🇺

[@banjobonesmama9865]

I didn’t know training glutes was so intense! I’m trying to apply what I’m learning but it feels overwhelming 🤪

[@emacd520]

start slow, little changes. it won’t all happen in a day, all that matters is that you’re working on your journey 👍🏼

[@emyf9197]

Omg so glad I found this. I saw vickys gluten activation video the one shown on upper left at 16:13 n thought I will do her activation routine but she did look all tired out.. Fitness influencers are completely different planet from real scientific trainers.. But some of her routines are great tho plus she has the perfect body

[@allysanhelgracerebolanan2387]

love how informative and straight to the point your videos are 🖤🖤

[@clintonandrews6083]

My glutes grew two and a half inches just half watching this video (multi-tasking). I also did 1000 seated calf raises

[@freya.outofoffice]

When I started lifting I searched for other people creating content on YT/IG, using peer reviewed published studies as the basis for their practice. Please send me links if you know of others, but the only one I found was Bret. I am so happy with this channel

[@bretcontreras1]

I know Jeff Nippard and Jeremy Ethier include studies in their vids

[@TheCocoabliss]

Gym Bro kills me! You’ve got a sitcom on your hands.

[@a.s.8002]

Yet another wonderful video! I just get sooooooo excited when you post, always learning so much. 🤩🤩🤩

[@heatheranderson7069]

This vlog was super thorough and informative! Always love the evidence-based approach, along with personal experience. Thank you, Bret.

[@leg425]

I found your Jane Fonda experiment so interesting when you posted it years ago!! Was curious on your current opinion of frequent body weight training for the glutes. I’m a dancer so I sometimes find that heavy lifting makes me fatigued and is hard to balance with my job. Also, I’m petite and build muscle quickly and find that heavy squats and hip thrusts make my waist bulk up. So I found the fact that she lost an inch in her waist really interesting. Loving all your videos you’ve been posting lately, so thorough!!! Much appreciated 💕

[@mollyefthomas]

This is a phenomenal video. Thank you SO much for this level of detail!

[@samanthaortiz.9892]

I'm loving your channel, so much information from an open-minded expert, thanks!

[@anniemaealways675]

I have it set for KZbin to give me push notifications when you upload, but I want a phone call so I know ASAP

[@stanislavmigra]

Yeah, Tnation was, were I first read your article (the first one, you published there). And it was first article, that actualy make sense for me, about glute training. The looks, when I first did barbell glutebridges at gym (those were open normalny back then, haha), I will never forget :D.

[@maxschmidt9461]

I'd say as long as you get a good mind muscle connection your good. Whatever helps you feel your glutes on the actual exercise, but usually the warm up sets on the actual exercise and maybe a band around the knee while you do your bilateral work should be sufficient.

[@Mariesummersfitness]

Love all your equipment you make!! Hip thruster and T bell have been a game changer for my home gym

[@nicolesmith1654]

I think your acting is getting better 😄. Love it.

[@ellatoler9706]

I am short, fat, and old, but have enjoyed this video. What you have presented is balanced and sensible whether a person is a power lifter or just trying to maintain basic functionality. P

[@ajchanter]

This was my fav and most informative video to date! Thank you, very comprehensive and love how you can really provide an objective empirical perspective along with the nuances of years and years of in the trenches experience!