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

[@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

[@Jayc12334]

Thanks so much

[@OddDreeRose444]

Appreciate it

[@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.

[@faye.allister]

@@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.

[@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

[@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!

[@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

[@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

[@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

[@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 🙏🏽

[@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!

[@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!!

[@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

[@MAbuisnaineh]

Busting them myths, one vid at a time 👏🏻

[@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.

[@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!

[@SchuyFit]

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

[@Yeshua637]

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

[@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 :)

[@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.

[@vibez8978]

The intro the content everything is perfect

[@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 🙌🏻

[@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 ????

[@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!

[@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 🦵🏻

[@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?

[@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!

[@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 🤷🏽‍♀️

[@grindingdiary]

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

[@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

[@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. ♥

[@dulcem.hernandezg.4449]

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

[@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.

[@for3v3r3v3]

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

[@cs0428]

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

[@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.

[@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!!! 👊🏽

[@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

[@WeHeartKeyda]

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

[@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!

[@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?

[@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!

[@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

[@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.

[@ComiGeko]

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

[@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!

[@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....

[@WWambition]

4:19 video starts

[@blossomaliche3075]

Thank you

[@meghasingh2489]

It’s actually 8:33

[@doritosauce]

@@meghasingh2489 thank u

[@catharinaventer1232]

Thanks ❤

[@pxt9296]

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

[@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]

😅

[@2306zazo]

I wanted to grow my glutes without growing my legs, but after hearing Brett's advice, I will stick to my usual routine since I love working out my quads and hamstring. I will try and reduce body fat to keep them lean..

[@BibiTheLinkBuilder]

So happy Bret's producing all these youtube vids

[@joy_villa]

This man is an absolute GENIUS!!!

[@jessiesisto2038]

This is golden knowledge thank you bret for all u do

[@sydlaw2941]

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

[@TheunstoppableVero]

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

[@itsbora]

That P....DF.... thank you SO MUCH BRET!! You're amazing. Subscribed!

[@udiptishah4963]

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

[@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 👌🏻

[@monig292]

how do you not have 1M followers ? ! 🤯

[@laugheveryday5870]

He will soon x

[@AnnHar44917]

YOU ARE THE KING. You are so thorough in your info!

[@sdburr08]

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

[@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

[@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!!

[@AZANDAE]

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

[@amycollins1285]

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

[@padaleckinala7569]

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

[@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.

[@vanessasmith9646]

Your first point is so true! I never thought about it

[@ShayyButter]

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

[@Mis_hormonaslocas]

Thanks for the video ! As soon as I can, I’ll buy the program ! This is the goat !

[@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.

[@PinkelefantZ3]

This is great for us who already train, like CrossFit but also want to do accessory work to develop glute muscles for explosiveness and strength! Thank you!!!

[@mixxachmadi]

When he said no deadlifts my heart hurt a little lol

[@Rawkawn1]

I have been searching for this information for years. The amount of information in this is outstanding. I wish I would have found this sooner in my journey lol. Thank you

[@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!

[@ManiSistersTV]

Your book Strong Curves got my body together! I had a lot of health issues but I’m so ready to get back to your philosophy...glad to see you on YT!

[@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 💯!!!

[@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!

[@axelleleprince2802]

Thanks for giving us so much quality content ❤❤❤

[@KH-to7pr]

You’re good to us, Bret. Thank you!!!

[@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

[@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 👌🏻👌🏻

[@annaemborn3968]

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

[@stefaniearney1923]

Thanks for sharing! I had back surgery about 2yrs ago on my L1-L2 and doings squats and deadlines tends to cause a lot of pain. I am going to try just working on the boott building for a couple of months and try again. Currently reading your book and can't put it down!!!! Thanks so much

[@mlxlmewq7733]

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

[@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 💗🙏🏼☀️🥰

[@Tina.n.Rigden]

Thanks Bret! I’d love to hear your thoughts on how to determine the right weight belt and bands (tension and circumference).

[@KitLaughlin]

Truly outstanding analysis, Bret.

[@AnaM-on8tg]

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

[@rodicare]

Hi Bret I have discovered you lately and I immediately fallen into your work….good explicit in this bigeye I am New to weighs lifting and I a m a bit scared not to loose my femininity…but I will keep myself searching and learning and involving in what s best for me Thanks for being there

[@annaemborn3968]

Love bands! Loops! And glute trusts, so this will be good!

[@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

[@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. 💪

[@danielalbornoz2441]

im so glad to here in this one vid with a so concrete and comprehensive vocabulary how spot reducction does not work. its so hard to explain that to people that dont want to understand it.

[@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. 🙏🏾

[@pencilcaseblue4203]

I could listen to his Knowledge all day

[@pinkies96]

Please do a video on how to successfully recomp!

[@alexandradiaz8226]

Bret, you are such an incredible coach. Your channel is a MUST for anyone who wants top notch training advice. Thanks so much for all the great content!