Grow Your Glutes Without Growing Your Legs

[@marielisabeth634]

Train 3 days a week with the following exercises 10:17 -Barbell glute bridges (3x a week) -Feet elevated glute bridges -All hip abduction movements: frontal and transverse plane. Straight up and bent over. Seated hip abduction machine, cable standing, side-line hip raises extra range sideline hip abduction. -Band exercises: lateral band walks, seated hip abduction, hip hinge abductions -Hip external rotation: cable cuff -American deadlift (more pelvic tilting) -Cable kickbacks -Back extension, but with your feet flared out ad upper back rounded -Cable pull throughts -Reverse hyper variations: frog reverse hypers, spread eagle reverse hypers, knee banded reverse hypers -Frog pumps -Glute squeezes, standing glute squeezes, rkc planks

[@MsDariel83]

Thank you!!

[@rebecadumitrascu6654]

Ppl like you make the world a better place 😌😌🥰🥰❤️❤️❤️❤️❤️❤️❤️😂

[@Rina-wz7dq]

Thaaankssssssssss

[@FelishaMarie24]

Is there any that doesn’t require machine or weights? Just the butt squeezes right?

[@haronorrashid414]

Thank you soooooooo much

[@jamieeverson9048]

I’ve definitely noticed that as I’ve gained glute strength, my lower back doesn’t hurt as bad or as often 🍑

[@nadringriffin9072]

Funny enough, same for me! I used to be in so much pain

[@jens1924]

Same. Found Bret's channel about 1½ months ago, changed up my gym routine. My persistent lower back pain is nearly gone. My running form is loads better.

[@urassisgras4600]

@@jens1924 Part of why I don't like to run is because my back burns. It's to difficult for me to maintain my posture. Glute training and posture exercises have helped a lot.

[@rmercedes971]

This is me right now 😭 I’m in so much pain all the time. Definitely have to take my exercise routine more seriously.

[@jens1924]

@@rmercedes971 I had to adjust a lot after my physio told me to not do any squats, or well any exercise that put pressure on my lower back until the pain is gone. Told me to focus on core and glute strenght.

[@ginavanulzen6681]

My quads grow very easy. Glutes dont. That’s why I’m here! I don’t mind having muscular legs but my glutes are not in proportion at present.

[@tiffanykilby7560]

And I feel like that's the only reason to say I dont want to grow legs , but glutes only. I feel like most women are just looking for the illusion of having a bigger butt by having small kim k legs and a big butt. But , some ppl are just quad dominate.

[@sEgeN111]

I'm the opposite, I'm glute dominant. My quads are very slow to grow. I'm hoping he will make a video on how to grow legs without growing the butt

[@deskaboop]

rosa99 hi! I’m no expert or trainer but I would think maybe trying the leg extension machine to grow your quads might help?

[@marosi1]

@@sEgeN111 you can try burning out your glutes before performing quad exercises so that your glutes don’t take over. you can also do quad focused stances like narrow feet placement on the squat as opposed to sumo stances.

[@mckenzieeleah]

@@marosi1 I think that works the other way, if you pre exhaust a muscle it will activate more than the other muscle therefore it will put in more work and get more damaged growing more. Pre exhaust the quads first before your other exercises and you will start to target your quads more

[@a_woman_who_loves_to_lift]

For years, countless "grow your booty” influencers have been standing on the shoulders of one giant: Bret. He was conducting the research and publishing the articles years before the industry began to understand the glute muscles, and years before big booty goals became a trend. Bret’s unique mix of Ph.D. academia with years of being a dedicated fitness trainer is an unbeatable combination because you need both to understand what works for the vast majority of people. Most fitness influencers show what works for only themselves or a small group. Few fitness professionals will ever reach the level that Bret Contreras is at. I’m always amazed at how much he accomplishes in these brief videos. He points out the backward thinking people employ when they exercise their abs to lose fat around their midsection but don’t want to exercise their legs to lose fat around their thighs. At 2:18, he explains body recomposition and shows examples of clients who get lean, beautifully sculpted legs by training their legs frequently and intelligently. He teaches the benefits of giving the joints a break from heavy compounds lifts, and the categories of people (not everyone) who would benefit from glute-specific training versus leg+glute training. With beautiful editing and beginning at 9:04, he outlines all the exercises that are to be avoided and the ones that should be programmed if you want to grow your glutes without growing your legs. Helpful. Informative. Brilliant.

[@TheMonkiBrothers]

I’m hopi g these “ influencers will ware thin soon “ they all do the same thing and bring out merch 😴😴😴

[@Nebula.]

@@TheMonkiBrothers Im so tired of people hating fitness influencers, yes they use clickbait titles, and home workouts will never be as effective as going to the gym, but it’s KZbin, and all of the ones I watch come to the same consensus that no one will ever get results just doing 1 video. For the last fing year even going for a walk is ilegal where I live, and without these influencers I would be deep into depression from not moving and completely hating my body, but instead I’m in the best shape I have ever been, and working out is part of my daily routine (2 years ago I made fun of people who worked out) gives me energy, endorphins, and makes me wanna take care of myself. These fitness influencers are getting people off their butts for fucking free, if they wanna sell t shirts and people wanna buy them, what’s the problem? can we please acknowledge there is a place where they are much needed, and can we please start praising people like Bret without the need to put someone else down?

[@TheMonkiBrothers]

@@Nebula. I’m not talking about Brett . I wouldn’t class him as. “ fake foney influencer” their are a few that are genuine and yes have motivated me . I’m referring to the ones who don’t even have a PT qualification and pinch stuff of others and make Ebooks that a infant can do just constantly trying to Make buck of looking good. It’s an insult to qualified people who have spent years ( me 5 years ) studying.

[@Nebula.]

@@TheMonkiBrothers I know you are not talking about Bret, hence why I said “can we please start praising people like Bret without the need to put someone else down”. And congrats to you for studying your ass off to get qualified, but I don’t see you sharing your knowledge online, and the few influencers who are qualified tend to avoid these home workout videos, so Chloe ting, Pam Reif and Madfit, get all the credit in my book, cause even though they don’t have a degree they completely succeeded in getting me and so many people motivated, and that’s all most of us are looking for

[@michaelloria69]

@@casetitus4221 Stfu

[@kellyvaughan1245]

- [ ] Hip thrust with focus on glutes - [ ] Glute bridge - [ ] Elevated glute bridge - [ ] Hip abduction - [ ] Banded side walks - [ ] Banded hip abductions - [ ] Hip external rotations - [ ] Cable cuff hip external rotation - [ ] American dead lift - [ ] Cable sick back - [ ] Back extensions - - [ ] Cable pull through - [ ] Reverse hyper variations - [ ] Frog reverse hypers - [ ] Spread eagle reverse hypers - [ ] Knew banded reverse hypers - [ ] Frog pumps - [ ] Glute squeezes - [ ] Standing glute squeezes - [ ] Rkc plank

[@Jayceon527]

Thanks so much

[@OddDreeRose444]

Appreciate it

[@denissemarin3651]

I can’t believe how much free amazing information he always gives us 🥺

[@KH-to7pr]

Yes 🙌 so thankful! Love him ❤

[@rockyevans1584]

Ladies love the assman

[@jessieparker2435]

I love how you incorporated in the video images( short videos ) of the exercises that you are talking about in that moment! Great content as always!

[@luguidubiela1654]

yeah! Very well scripted and edited. This is something that lacks in a lot of the videos I watch, when they talk about some exercise and simply don't show what they're talking about.

[@SchuyFit]

I agree. Easy for beginners to identify exercises.

[@chynamayo9722]

@@luguidubiela1654 s Liki

[@toluk1258]

Right ttttt

[@hirin7303]

Bret's free PDFs are raining on us from heaven

[@tiffanypo56]

🙌🙌🙌

[@breylennsmom1]

Link

[@girlygymnastgirl]

Where can I find??

[@mauriellas]

@@girlygymnastgirl its in the description

[@gretafulcher2319]

@@girlygymnastgirl kkiiii

[@arockelis]

I really thought I was gonna have to rewatch with a pen and paper to write things down but then he hit us with a PDF - I'm officially a subscriber!

[@charniecearielle]

When I first started glute work my legs grew first then I started seeing glute progress. At first I was confused and kinda upset but now I think my body wanted to build a strong foundation to support a stronger glute 🤷🏽‍♀️

[@trudywang_]

Same this happened to me as well. My glute starts growing now I can tell

[@nellybelly0702]

Same here... I really want pretty toned legs as well as glutes so I'm sticking with what I'm doing now. I may add in a few of the things he mentioned though 😀

[@julieshrout9835]

My favorite days and most "swollen" feeling days are the days I use the cardio machines, but flex as I walk or flex as I step up, and put the tension at top level on all the other machines.

[@julieshrout9835]

@@nellybelly0702 I'm like you. I just really go play and do whatever I feel like doing, I figure as long as I'm doing I'm building muscle and prayerfully losing fat

[@aprilfisher3731]

@@nellybelly0702 My

[@vanessahuang1141]

I really like how you mentioned that people should train their legs when they don't want to. Old me really wanted to have a bigger butt without toned legs, then it dawned on me that i would look like a Kardashian LOL. Now I have grown to love how muscles look on legs and how nicely shaped they are to give women that curvy look. ♥

[@Aspenfawn]

Id just like to add an interesting note.. I haven't done squats in 8 years, or deadlifts ever. I focus mostly on heavy hip thrusts and glute-focused back extensions, and I never, EVER have these 'serial pains' that so many who do squats and deads seem to experience (I'm not saying don't do those lifts.. I'm just making an observation here). Perhaps another anecdote detailing just how safe heavy hip thrusts are (compared to other lifts, that is). Also the whole 'glutes spare the spine' argument. I also want to add that during my very first year of lifting (where I did nothing but squats), I had continual sharp pains around my shoulder blade area, and this was the only time in my lifting lift I ever injured myself with a lift. I pulled a muscle in my lumbar while pushing too hard on squats one day. With thrusts, if and when I fail, I simply go straight back down.

[@liyahb5567]

Girl your body is fire 🔥 😍

[@Perhaps424]

I’m definitely trying this! I have terrible lower lumbar pain from work and I’m feeling down / plateauing with a squat. Deadlifts kill me. This might be a great replacement for the squat!

[@BlackNightOMG]

But your body was made by BBL 🤔

[@Aspenfawn]

@@BlackNightOMG thanks for the compliment

[@lolomar]

@@Aspenfawn if your glutes are natural holy omg, guess focusing more on hip thrusts and not so much on strenuous squats, do work.

[@MAbuisnaineh]

Busting them myths, one vid at a time 👏🏻

[@carlymclarty2386]

I have a Bachelor's degree in Kinesiology, been a figure competitor and a powerlifter and I still learn so much from your videos!! Thank you for sharing your expertise with us!!

[@amazinggrace313]

I like ur humility

[@liv6316]

You’re one of the first guys I’ve seen coach women without being overly touchy. Thank you for this. It’s possible and very easy to not touch women while training them. It doesn’t matter what kind of athletic wear we’re wearing. We are here to gain strength and mobility.

[@vm6796]

I've noticed this too

[@WWambition]

💯

[@friedchicken892]

There are some stories about him being inappopiate with women🥺! Narcistic to his old gf and making inappropiate comments to clients

[@Kimeesunshine]

@@friedchicken892 we will need proof before believing you from a youtube comment.

[@friedchicken892]

@@Kimeesunshine There were multiple comments. As a woman I feel its right to believe the women first. Ive seeen accusations about him on various platforms. btw I only watched these for information sadly Im technically still supoorting but yeah!

[@Bookooky]

He sounds like Joaquin Phoenix! Such a nice voice to listen to~

[@snappypanda8258]

This is common for women who are quad dominant!

[@hogfarts1661]

No he doesn’t! But he’s still quad Boss😉

[@CinemaDoll137]

@@snappypanda8258 what?

[@xoxojess2331]

@@snappypanda8258 ????

[@for3v3r3v3]

If the glute god says so, I DO IT! No questions asked!!!

[@veronicam.9396]

10:17 if you want to know what ecercises you should to to grow your glutes and avoid the talk.

[@kaypats855]

Thank you!

[@yazminlomeli]

Thanks

[@AdiraKalon]

I’ve been looking for this information for SO LONG . Not for aesthetics or to have a big butt like a lot of others but as : 1. A former gymnast with reoccurring knee inflammation 2. A person who genetically has HUGE quads and underdeveloped glutes . This is extremely helpful and encouraging . Thank you 🙏🏽

[@sdburr08]

“Thought you’d like to hear it straight from the horses mouth” 😂 I love how justifiably arrogant he is 😂

[@angiie008]

When I do kickbacks/ hip thrust single leg. When I do it with my left leg, I feel only my right leg working 🥲

[@virginia4766]

Saaaame

[@tpaige5781]

saaaame with kickbacks and cable abductions

[@selinaoldenburg4222]

me 2!!

[@angelicabanuelos7216]

Me too! BUT! I’ve figured out what I need to do and I’m pretty sure I got it from Brett himself. So when you are warming up- I do with the bands and ankle weights, do more reps on the weaker leg until it’s nice and activated. For me it’s my right leg, I only feel the glute activation and burn on my left and it’s so annoying. I really have to focus on the mind to muscle connection the whole time I’m working out. I’m literally just thinking about my right leg lol. Also, Keep playing with the position of your feet and knees, even focus on pointing them outward when you’re doing kick backs.

[@kezla]

I really hope he does a video on this.

[@CarolineJordan]

Hi Brett! I live in San Diego and had the privilege of meeting you at Glute Lab last year. I jut want to tell you how much I enjoy your channel and learning from you! i hope to see you again soon - you rock!

[@dunal.3554]

Wait he’s in San Diego??

[@dunal.3554]

I wanna train with him 😩

[@get.on.your.skates]

@@dunal.3554 I believe he’s in Las Vegas now. :(

[@bambiprior2972]

Oh hi Caroline 😄

[@CarolineJordan]

@@bambiprior2972 HI!!!!! come visit us in San Diego lets do some hip thrusts :)

[@alexasanders8124]

Thank God for you!! Finally someone who isn’t telling me to do squats to grow my glutes. Unfortunately, I am more quad dominant so my legs grow a lot more compared to my glutes. I’m definitely going set my week up to solely isolate my glutes by using the exercises you suggested for glute development. Thank you so so much!!

[@AnaSilva-om5ic]

Honestly, 1 week in and I'm seeing a better difference in my glutes. I feel like my glutes are more focused on with the workouts you mentioned

[@IPoopOnYouEveryLastOneOfYou]

Judging by your picture it's working, it's as if you don't have quadriceps or hamstrings just three tits and a face!

[@diaonthemic9101]

I am struck by the comforting humility that comes across in the way you communicate the mastery of your craft. I also appreciate the dignity you give to your viewers with the way you speak about fitness goals. It lacks the common patriarchal gaze that is too often cast upon the muscle building experience. It's refreshing.

[@SchuyFit]

This guy is really worthy to recommend to your friends for them to watch.

[@sdburr08]

Brett quickly rattling off all the compound movements that are out is joe dirt rattling off all the fireworks “you don't have no whistlin' bungholes, no spleen splitters, whisker biscuits, honkey lighters, hoosker doos, hoosker don'ts, cherry bombs, nipsy daisers, with or without the scooter stick, or one single whistlin' kitty chaser?” 😂

[@tiffanykilby7560]

😅

[@ashleekindhart]

"You're gonna be a glute bridging machine" 🤣 me at the gym in my Bert Kreischer voice "I AM THE MACHIIIINNEEEE!!!"

[@danielleburrito9745]

😂💀💀 LOL totally

[@TNP33]

Your channel is BY FAR the best lower body channel out there. I learn so much every time.

[@alphasammmy]

This is one of the best "glutes without legs" videos out there! I would love a glute bridge video! I think hip thrusts have largely stolen the spot light that many forget how great glute bridges are. The feet elevated variation you described here looks great - would love to see any additional variations you recommend.

[@nellybelly0702]

Glute bridges with resistance band and laying hip abductions get me everytime 🙌🏻

[@darnitthelma4247]

He’s completely right...I loooove the leg press, extension & curl machines. My legs are lean strong & I look leaner when I use them (I am softer at the moment as no gyms open in the UK) but I weigh the same. Much protein in diet means I don’t lose weight but lose fat 🦵🏻

[@WeHeartKeyda]

Deadlifts made my thighs smaller....of course I am in a deficit. Thanks!

[@ninanagatomi134]

Your knowledge literally changed my life, I bought a glute lab book last month and also Hip thruster lite and I been Hip thrusting for a month now and my glutes have grown so much already and also I feel full of energy and much stronger than ever before, Thank you so much!

[@vibez8978]

The intro the content everything is perfect

[@carlatrevino7910]

I read chapters 1-14 of your book last year. And I looked at all the excercises at the end of the book. When my gym opened up May 18th after quarantine, I decided to stay consistent. I learned alot from your book! I am now on Chapter 15. Prior to May 18th I never deadlifted nor squated. Nor hip thrusted. I didn't know how , but using your Glute Lab "textbook" literally everything you want to know is in there , haha , I felt confident enough to do those excercises. I've had the most change in body composition now! And my glutes are growing nicely! Yay! The progress is unbelievable! But thank you for your teaching, coaching , and information!

[@Ema-fm5zy]

That is interesting. I feel any kind of deadlift mostly in my glutes, my quads or hamstrings almost never get sore from them. My quads only get sore from squats, but I don't do them on a weekly basis. On the other hand I tend to feel my hamstrings quite a lot during glute bridges and frog pumps, more than in hip thrusts. I once got sore hamstrings from doing frog pumps. I guess each individual's anatomy must be at play here.

[@nannoreul]

You literally describe my exact experience too. I’ve never understood how people are doing these glute bridges and frog pumps and feeling glute burn haha - wish I knew exactly what parts of my physiology are causing this!

[@jessicamiller6143]

I normally have the same experience and learned my physiology prefers my knees out significantly more than when I see others. I use resistance bands to force myself to push my knees out, which helps significantly in feeling it in my glutes over my quads or hams.

[@lovedove2661]

yes same. When I do my DL, never sore on quads or hamstrings. I always feel my glutes. I do sumo barbell squats and always go past paralell for deep inner thigh and glute target. Next day I always feel sore in those spots. I did hip thrusts 315lb two days ago, first time at that weight for 2 sets of 10 reps and didnt feel sore the next day. My body has I guess been able to adapt quickly to exercises that I cant do set reps anymore, I do them until I feel a real burn.

[@Morpheah]

I assume you guys have experimented with everything Contreras and many others suggest, like pelvic tilt(fundamental), feet/torso elevation, feet width and angles, feet distance from the glutes(very important - highly effective for most), single-leg variations, band around the knees, planted heels and elevated toes et cetera?

[@passerby6168]

Different anatomy questions aside - try focus on pushing through the heels, and don't shoot your pelvis up too high (tucked chin which Bret often mentions helps with this). Foot position is also important. P.S. One-leg glute bridges with movement of the free leg (raise and lower it) while contracting the targeted glute in the bridge position, hits it good.

[@mixxachmadi]

When he said no deadlifts my heart hurt a little lol

[@michaelrooney3053]

Bret I just wanted to say thank you. Ever since I introduced my Wife to Stronglifting she has fallen in love with the Gym. Our current lifts are: Chin-Up: 1/ 23 Military Press: ?/ 210 Bench: 100/ 315 Squat: 145 x 3/ 365 Deadlift: 205/ 455 Hip Thrust: 315 x 3/ 570

[@bretcontreras1]

I love it!!! 👊🏽

[@dearestkela]

Bret, thank you soooo much for the PDFs!!! I’m a visual learner and won’t actually implement stuff unless it’s written. Please don’t stop doing them. I definitely appreciate them with all my heart!

[@ninapalmiotto698]

Where do u find these?

[@dearestkela]

@@ninapalmiotto698 link is in the description

[@andreannebutuan]

@@dearestkela what is it called? i can't seem to find it! :/

[@08daviep]

I thought it was free 🤦🏻‍♀️ it's the $30 program right?

[@monig292]

how do you not have 1M followers ? ! 🤯

[@laugheveryday5870]

He will soon x

[@SarahWeber]

This is what I’ve been doing for years and I absolutely love the results. I still do lighter squats and leg presses (100-130 lbs) sumo style. Everything I do is proportionate to a larger glute than leg variation. As far as hip thrusts, they’re the heaviest I go - about 300 lbs but I only keep my heels on the ground and add in bands

[@BlackNightOMG]

Can you show the results?

[@OfMelodies]

I was looking for this information for over a decade! I first tried working out when "build a booty" programs first started appearing on IG back in the day. I thought I unlocked the holy grail to achieve bigger glutes, but all I ever achieved from my various dedicated attempts to complete these programs were tree trunk legs and a non-prominent booty. Each program I would check out all centered around the same types of exercises that blew my legs up in the first place. Your program has already given me surgical levels of results after just a month. The exercises are fun to do and I can feel the exclusive glute activation and burn with every exercise way more than I ever could with squats and deadlifts. I don't feel that burn in my legs at all and that is exactly what I'm looking for! Thank you from the bottom of my heart for your guidance.

[@dulcem.hernandezg.4449]

Finally a real glute video with backed up experience. Loved it! My weakest part.

[@WWambition]

4:19 video starts

[@blossomaliche3075]

Thank you

[@meghasingh2489]

It’s actually 8:33

[@doritosauce]

@@meghasingh2489 thank u

[@catharinaventer1232]

Thanks ❤

[@cs0428]

Bret, please do a video on hip thrust form and different types of hip thrusts!

[@hogfarts1661]

I was a 54 yr old skinny binny.....I now do AGT by Knees Over Toes Guy and Bretts stuff (2 mths) and I have gotten so muscular it’s INSANE. So Thanks!

[@THIS---GUY]

Ayyy KOT ATG

[@jens1924]

My quads definitely grow easier then my glutes. Then again I have always had difficulty feeling many exercises in my glutes. My favourites for glutes are frog pump and hip thrust. Squats I feel mostly in my quads unless it's really wide sumo squat. Found this channel nearly 2 months ago and changed my gym routine to add glute strength. Definitely has helped my lower back pain as I gain more strenght.

[@Jackie_-wk4fe]

This used to be me too. There are ways to do squats so you feel it in your glutes. I had to practice on something sturdy that was like a little higher than hip level… I used a chest freezer I had in my garage, lightly rested my hands on it for stability. Then practiced hip hinge, which I thought I had down but realized I didn’t. Slowly sitting ONLY your hips back, while squeezing glutes & engaging core. Don’t move your back - keep it neutral. Once you have that down, just make sure your knees are pointed outward the entire motion.

[@R3DDASCHANNEL]

this guy is legit , i exactly passed the 2 last weeks trying to find the best exercices for glutes only and everytime i find a problem with harmstrings and hips or quads because they are too developped for me, and most exercice i did were exactly what you said plus some i didnt know about, best video on glutes isolation definetly gonna watch it again and again for weeks until it enters my little brain who hate glutes

[@ellenw6980]

Thank you for being a knowledgeable, reasonable human being! I am aware that I need to train my legs a lot too but I like isolating my glutes on occasion. I'm glad to see you explaining to others why training your legs doesn't necessarily mean you can't have a good balance of leg to glute muscle. Awesome job being clear and informative! Thanks!

[@babekuma5994]

Just wanna u know how much I love ur channel,I watched each vedio over and over again until I remembered and understood it all

[@Aspenfawn]

Hey Bret a suggestion for a future video.. I have to keep my arms pretty straight while at the top of the hip thrust because if I don't the bar will want to roll over my pubic bone and it's very painful. I noticed you can do hip thrusts with no padding (crazy!) and on you, the bar almost sits above your pubic bone, whereas with me and many videos I've seen of other peeps, the bar sits below the pubic bone. Do you believe there's any substantial difference here in terms of glute activation if the contact point of the bar is a few inches up the hips vs a few inches lower? I've always wondered about that. :) Also thanks for another great video! I've been through your glute articles pretty thoroughly and this is like the video version of them. They're great!

[@franceswilliams3517]

This is a really good question. I hope he answers it

[@samhoodman50]

curious about this too i hope you get an answer

[@jennythewall2191]

yesss such a good question

[@samantha_paige]

Same question 🤔

[@Danuliq952]

yeah I'm really interested in the answer as I have the same question. But I personally tried it and I think I felt my glutes better. Well, more specificaly I would say I felt my lower gluteus maximus more, than upper. So I would say, that the lower the bar the more activation occurs in your lower glute max and vice versa. Try going for light to moderate weigh and as you slowly go up (or right at the top of the movement), adjust the bar a little bit lower so it sits below your pubic bone and just keep pushing (holding) it with your arms and hold it like this throughout the full range of motion for all reps. You will feel the difference. It's quite hard to keep it below your pubic bone the whole time but if you don't go crazy heavy that you can't adjsu the bar, it's actually manageable. And I personally use 2 pads if I go heavy lol. I can never imagine hip thrust with NO pad. 😅

[@KatTheHoneyBee]

Oh my goodness thank you soo much for this. I have always had issues growing my glutes and only my hams and quads would grow strong/big AF! I would do all variations of deadlifts, squats, leg presses, lunges everything that was supposed to "grow your booty" all it did was make my legs grow and my butt never showed my efforts. And then people would give me the same advice and would just say I'm not working hard enough... I was so tired of people not understanding how hard I actually was working and I honestly just felt bad and inferior for not being able to grow my butt. So THANK YOU!! I don't feel alone and just one day after following your advice I can feel soreness in my glutes I have never felt with deadlifts and squats. I am looking forward to my butt reflecting my hard work like the rest of my body does and it's because I watched your videos!!! Thank you for your work and for sharing your knowledge!! Big Fan :D

[@mlxlmewq7733]

I literally don’t care about weight lifting but his way of speaking is so comforting and chill...why

[@misterbulger]

I'm going to go find your e book. I have some nasty hip flexor tendonitis and I need to light my glutes up without letting my hip flexor get irritated so id like to keep my quads out of the equation. My physiotherapist says my quads are way overdeveloped due to starting my bike racing career too young and then I also broke my SI joint so it slops around a lot.. My right glute shut off due to the nerve compression so now i limp and my back hurts. I need to wake this dead glute up. It's really helpful to be able to isolate and work around injury and build up specific stabilizing muscles. Great life changing tips!

[@Mmtiger0480]

You are absolutely % on point! I've trained in the past doing squats, deadlifts and using other compound movements and yes my legs got bigger but not my glutes. So due to Covid and being a stay at home mom with a toddler, I've been focusing more on home booty workouts using mainly the ones you recommended and VIOLA, I grew a booty!🍑 Yes my legs are not big but it's all about that glute to leg ratio you mentioned. So YES, I truly believe this video is 💯!!!

[@leenaahmed4526]

Could you make another video explaining in details all the exercises you mentioned here, the right techniques, the right positions and so on. So we won't have to go and search each individual exercise. Thanks

[@ShayyButter]

this was so helpful! thank you so much for these videos! could you do a video on growing the upper glutes pelase!

[@danielkrome6640]

The hipthrust are the way to go....I feel it really good. First time i tried it I was sored for 4 days. I also do side ways leg press, etcc....

[@geegee_509]

I desperately needed this video. I’ve yet to see any booty influencer on KZbin with actual big legs talk about this problem. Thank you Brett, I will put this advise to use.

[@amyfay5791]

The first few times training glutes I thought it was hurting my back really bad. Realized those muscles were just not used to the work and now back pain is less and workouts don't make me sore there now!

[@suzannesiebs961]

This is excellent information! I’ve definitely noticed an increase in my quads which wasn’t part of my training plan. Yes my strength has improved tremendously but overall, my goals were primarily for glute growth. Much appreciate your content Bret!!

[@sydlaw2941]

Feels good to know that I have incorporated at least half of the ones he name.. yaayy me. Thank you!!

[@BibiTheLinkBuilder]

So happy Bret's producing all these youtube vids

[@pxt9296]

Watching this video to make sure I grow my legs along with my glutes, lol. Thanks Bret, you’re the truth brother!!!

[@loveandhappiness1111]

I actually need to grow my legs. My glutes grow so easily that I start to look disproportionate because my legs are too thin...ugh

[@alleywilliams319]

I’m the opposite. My legs build muscle so easy. I’ve always had firm thick thighs, even as a kid. But my butt...I need to put extra love into that area. Lol

[@nancymello5246]

I relate😐

[@amoon.93]

@@alleywilliams319 😂 literally me , team thunder thighs

[@alleywilliams319]

@@amoon.93 thunder thighs fo eva.

[@padaleckinala7569]

I like this video, no bulshit, no agenda, no dogmatic belief, super helpful

[@ComiGeko]

finally real help i can use that also had clear examples. thank you

[@antoninaorlova2169]

I bought the book and I'm 100% satisfied with it. Thank you, thank you, thank you! Most people are quad dominant, but I am extremely quad dominant. Sometimes it feels like I can just look at a weight and my quads will grow. That sucks because I highly prefer the look of a great booty without big legs. Your book Grow Your Glutes Without Growing Your Legs really helped with that, as I feel the majority of exercises only in my glutes and not my legs. I don't feel some of them working because I feel those exercises in my back. I have scoliosis, posture problems and a very weak back in general, so it's not the book's fault, but an individual thing. I just stick to the exercises that work my glutes great (mainly glute bridges, hip abduction, side lying hip raises and glute sqeezes). The book is amazing!

[@udiptishah4963]

I love how straight forward this was. Thank you !!!

[@Xinyuuu7]

I love doing glutes so much, I’m just gonna add a day for glutes, a f2 for glutes and not for legs. My legs tend to grow more so glutes gives a lot of symmetry to my physique. Ty for the info 👌🏻👌🏻

[@mary11567]

Thank you for this! I just finished up my college swimming career last spring. I built up super strong quads and hamstrings but at this point I’m not working out 20 hours a week and it’s too hard to maintain. I’m in the weird in between of wanting to decrease my muscle bulk but not develop cellulite, but bc of a neck injury all I can do is legs. So I’ve been trying to find more glute focused exercises because the stereotypical ones just work my hamstrings. Which is fine but I’m looking for more variety. So thank you!

[@god1070]

Please PLEASE make a video on how to grow glutes without growing legs at home

[@jessiesisto2038]

This is golden knowledge thank you bret for all u do

[@cosmicangel832]

I had a lot of fat on my legs, started lifting and squatting and doing parts of cardio, I lost a lot of weight but gained so much muscle where I wanted to be 👌🏻

[@s23som]

I wanna grow my glutes and legs :)

[@kkolektion4528]

Same here.. Hand in hand glutes and legs.

[@bretcontreras1]

Good! Me too

[@sidrennie9433]

Bret, I just wanted to thank you! I have been performing hip thrusts regularly, since following your channel. I suffered cartilage damage to both knees and was in a dreadful state! The hip thrust exercise, as coached by your good self has not reduced but diminished my pain. I am also back squatting too, pain free. Thank you!

[@darnitthelma4247]

Wow @sid how did this work as the thrust won’t repair cartilage? Just intrigued as my husband has damaged both knees from Running

[@sidrennie9433]

@@darnitthelma4247 I didn’t state it repaired the cartilage, however developing the gluteals and improving the alignment of hips:knees helped enormously! It was a very gradual process, however introducing the hip thrust later in the rehab program has helped considerably. Also a change in nutrition avoiding inflammatory foods and alcohol!

[@darnitthelma4247]

@@sidrennie9433 thank you that’s interesting & well done👍🏻🙋🏼‍♀️ my hubby won’t acknowledge that diet plays a huge part too with inflammation (I know through my own health) and that strength other areas will benefit his knees

[@sidrennie9433]

@@darnitthelma4247 absolutely, it’s crucial and keeping on top of your own biomechanics is key! Anyone suffering with arthritis can do so much to help reduce pain and improve their movement . It’s takes hard work, consistency and patience!

[@darnitthelma4247]

@@sidrennie9433 it sure does I’ve had spinal surgery & I have thyroid issues. I am slim in & relatively fit but I have limits. With spinal I have to reduce inflammation from bulging discs & avoid certain movement. With thyroid I get periods of unwanted weight loss but have to be patient as you say. Consistency is key 👌🏻

[@amycollins1285]

I love your material! My favorite thing to listen to and watch. so fun! thanks

[@ashleymeggan]

I swear, I read that article probably in 2013. I was in EXCELLENT shape at that time, but I had already gotten so frustrated I just went ahead and ate gelato every day for 6 weeks to gain enough fat to get a BBL. Hilarious to think about in hindsight, but that like changed the direction of my butt. At the time, I could never activate my glutes doing squats bc I tore a hip flexor running track in hs. Now, I’m a mom tryna lose pandemic weight and get my ass back after sitting in Zoom meetings for a year and... lmao.. Lord Jesus, pray for my ass..

[@AnaM-on8tg]

omg im so confused, hip thrust and glute bridges are different things, now i know...

[@gazellep]

3years ago I came over a long period of severe illness that had me bedridden for a few years. I started doing yoga to build my body back up, and with my home practice I've managed to loose nearly 25kg, and gain much strength. Yet I kept having lower back pain, and my glutes were like the deadest and flattest bum ever made in the middle east 😅 I figured I have to strengthen them, now, if they grow I won't be sad, you know what I mean? Anywho, an old knee injury from my dancers days keep on giving me trouble while trying to do squats or Bulgarian splits. Happy you made this video, I needed this.

[@DeneeDubwa]

Much appreciated! I am one of those people who feels hip thrusts more in my quads and hamstrings. I thought maybe my form was just off but I’ll take your advice and just do other glute focused exercises. I’m so excited!!! Thank you 😊

[@cherrij1661]

I’m like you then I started Kas hip thrusts and added more weight and I felt it in my glutes give it a go 👏

[@Strawberry.leeraymartinez5829]

I feel it where it it's lifting the glute and it will burn ...in that muscle that lifts the glute u doing it wrong

[@DeneeDubwa]

@@Strawberry.leeraymartinez5829 yup, I’m aware. Just can’t seem to get the form or position right. Thanks I’ll keep trying.

[@esinfa]

I am the same.. When I do hip thrusts I feel like working my glutes but the next few days it it my quads that hurt😭

[@DeneeDubwa]

@@esinfa lol girl same.. I’ve incorporated single leg hip thrusts with weight on the non-working leg and wooooo , I definitely feel the burn

[@phenomenal5537]

I cant wait for your StrengthLift pgm! Being a woman over 40 I'd read that this was the exactly type of program I need.

[@TheunstoppableVero]

Wish you had a gym in Houston! Love you videos!

[@pencilcaseblue4203]

I could listen to his Knowledge all day

[@axelleleprince2802]

Thanks for giving us so much quality content ❤❤❤

[@harsieseutasu758]

Ya, the comments about thighs for women is also through the male eye of what you think our thighs should look like. Women who say this want VERY thin thighs to look taller and look more willowy in clothes. I'm one of those and 5'9 and 125 and no I don't want to grow my legs and no its not fat. Yes my quads engage all the time and I hate the feeling and look when my quads build. it also throws off my entire aesthetic because my torso is long and less legs and the fitness models tend to have very round larger thighs. Which through the male eye looks great when a lot of women want more a slim runners/model build.

[@Luxyglamlife]

That’s me. All thighs but no butt. My thighs shake more than my booty 😩😩😩

[@LeratoM33711]

Girl I know that struggle 😩

[@purplephoenixartbymicheled9298]

I been traing going on 3 years, Mom passed so I have not been able to go back in the gum YET!!! However every morning as I wash my face and bruch my teeth I do 80 to 100 BUT Squeeze's and I have not lost a lot of my Gains THUMBS UP ❤ ❤

[@annaemborn3968]

Så jäkla bra!!! As we say in Sweden.... God damn this is really GREAT!!!😂👍⭐️💪🌸⭐️

[@annagokieli1497]

so many male trainers talk the way Bret does when it comes to weight training for women. But those women that dont want to make their legs get bigger are correct in their fears. Heavy Weights make muscles grow period. For women desiring to shrink their fat and muscle should do programs like Tracy Anderson, she is a magician of the ideal lean small model like female physique. And once you acquire the desired results then hit the heavy weights to grow the areas you actually want to grow.

[@karenhikesalot]

You're an effing genius.

[@joy_villa]

This man is an absolute GENIUS!!!

[@turquoiseescapes]

Thanks for sharing this info. I’ve always had over developed quads from 20+ years of soccer. But I’ve also always felt that I needed to do squats and lunges and deadlifts. Looking forward to giving this a try and focusing strictly on the glutes to see how things work out. 💪

[@sahahaah427]

According to literature, high protein AND starchy carbs (whole grain /wheat bread, NOT flour, brown rice, potatoes, etc) AND fruits (bananas, oranges, dates) to properLY bulk!!!

[@kay9156]

Isn't brown rice a whole grain?

[@sahahaah427]

@@kay9156 it has a starchy center, the endosperm. One cup has about 50g of starch. So in a way it’s both a whole grain and a starch

[@pinkies96]

Please do a video on how to successfully recomp!

[@AnnahitaLessany]

I love how you break it down !!! It’s clear and concrete. No grey area I’m new to your channel and I’m excited to watch your videos and apply the knowledge you give. Xoxoxo 💗🙏🏼☀️🥰

[@vanessagaribay9881]

PS: I love this video!! I can relate to this issue however I don’t want to take away training completely from my legs. Would you recommend implementing these exercises as a dedicated glute focus day? ✨

[@AZANDAE]

I love this man. His truth & SCIENCE is GOSPEL! Love Contreras!

[@citrineamarilla6201]

Extremely helpful! Thank you, Bret. I’m one of those who tend to build mass in my legs instead of my glutes. It helps me to touch my glutes at times during the exercise for the mind/muscle connection and to make sure I’m contracting properly. My question is if progressive overload is the goal, how do you achieve that with limited weights? Currently hip thrusting at home with two 10lb kettle bells, 3x/week.

[@lmaodab2101]

Increase reps and sets!

[@citrineamarilla6201]

@@lmaodab2101 Thank you. 🙏🏾

[@empresslove2120]

Thankyou for this I’m going to focus more on this type of routine for my lower body with some cardio for fat burning 💁🏼‍♀️✅ as well as a calorie deficit with plenty of protein