How To Best Train The Glutes (Rule Of Thirds)

[@gigitago]

Horizontal: Hip Thrusts Glute bridges Frog pumps Back extensions Cable pull throughs Reverse hypers Kick backs Quadricep hip extension Vertical: Squats Deadlifts Step ups Bulgarian split squats Lunges Romanian deadlift Good mornings Lateral Rotary (Abduction/External Rotation): Seated Hip abduction machine Standing cable hip abduction Lateral band walks Cable cuff hip external rotation

[@malindaschuck7040]

Thank you!!!

[@kozmo7]

Thank you kindly

[@MilaRoseRouge]

You’re an angel ❤

[@wendyreid1678]

Brets system works... my glutes have improved... when other workouts showed small gains..... bret for life...my glutes thank you...

[@evelyncuellar4741]

Same here I started noticing serious improvements when I started to hip thrust!!

[@majodanez]

Same here. Thanks Brett!

[@elainebarnes681]

Love this Bret...this guy knows glutes! Varied workouts, well worth the subscription to Booty by Bret

[@evelynlindekugel862]

Just started a week ago! Can’t wait to see the strength gains! Loving it so far

[@jcjc5702]

Hes doing gods work, love wimmins with muscular azzes

[@zombermashwondah9966]

Rule of thirds summary: (apply to # of sets/week) -one third of your sets will be one of each type of glute exercise: vertical, horizontal, lateral/rotary) *be mindful of the type of exercises & the no. of reps/weight to allow for efficient training (horizontal & lateral usually lend to higher reps; vertical usually heavier lifts) -(horizontal: frog pumps, lateral: band work, fire hydrants, vertical: squats, deadlifts) -don't take each set to failure; lateral exercises don't lend themselves to training till failure

[@AL-ib3mq]

Bless you, I was taking notes down and saw this comment ... copy.. paste 👍🏽

[@vliciouss]

.

[@mayeya58]

Thanks a lot!!!!👍👍👍.Saludos

[@amyp9010]

Thank you for the sumary..but I dont know which excersises are lateral n vertical

[@samactive6825]

@@amyp9010 he lists exercises for each!

[@knickandknac]

THIS is the difference that counts when it comes to fitness advice. Influencers speak from personal anecdote, while Bret speaks from RESEARCH & years of experience in the field of training. Notice how every influencer "booty building" video is essentially the same, sharing mostly what works for them and what they do. Compared to the structure & function of this well made video

[@Sue-rs1zq]

This is kinda obvious. Not everything works for everyone so it's logic that influences talk about what works for them

[@hellolindsayy]

didn't expect the top tier comedic value hahahaha "no one does a 1RM hip abduction"

[@emmagurteen9338]

‘Fuckin’ do 10 more’ had me dead! Hilarious 😂 🤣

[@margaritasmalls]

Hahaha… yes😂

[@Niloufarsaber]

I found Bret about 3 years ago on youtube and I’m forever grateful for that.I started following him and since then my glutes changed dramatically! From 92 cm to 102 now 🍑

[@theprousteffect9717]

Which workouts in particular are you doing?

[@smallypuppy22]

Girl, that's 10 cms 😱😱

[@Niloufarsaber]

@@theprousteffect9717 I try to train my lower body at least 3 times a week and in every session I follow 4 main movement pattern : thrust , squat , hinge and abduction. Also I’m on a calorie surplus for a year now.

[@Niloufarsaber]

@@smallypuppy22 It’s almost 102.5 cm now !!

[@SimonaShine]

@@Niloufarsaber what do you eat in particular? I'm so proud of you!!!

[@giengarcia8804]

I think my booty grew an inch just watching this! Them gunshots really work!

[@amitchothani9832]

😂 you're funny

[@BlueArrowe]

"now we know from the research" I shivered and subbed. Quickest way to get to my heart 😩

[@amieklein6043]

This!!!

[@japananh1]

I started to read Glute Lab and tried to apply your rules to my program. I was skinny with no glutes, hip dip, and had “dents” on the side of my butt. 3 months later, my glutes were transformed. No hip dip, no dents. People asked how I did it. I answered I read your book. Thanks, Bret. You're amazing!

[@zaraarizmendi]

Good for you! I am now interested in reading his book too, specially if you can refill your hipdips wow

[@mizsab365]

That’s good to hear, which programme did you follow for the 3 months to see those results?

[@Capt4pct]

My wife complains about her glutes all the time, refuses to train them and uses the excuse that it is just DNA. She thinks you can't develop glutes if it isn't in your DNA. Drives me insane to hear her say that. I might have to buy her the book you mentioned.

[@tyeauga]

Bret is easily the most knowledgeable and effective personal trainer I've ever followed. His book is so deep and informative.

[@fitkiwi1970]

I'm 50 years old and have been able to build a better booty with Bret's methods. Now I'm applying that knowledge to my own clients.

[@adrianna9458]

Here's my workout. I decided to share this if anyone needed guidance to make theirs, you can use my routine if you'd like as well. I do this at home 3 days a week. I started off with a lot of vertical exercises and I couldn't fully get my workouts in because I'm quad dominant and my legs would always be BURNING by the time I do hip thrusts (I realized my form was off so that wouldn't happen anymore I hope.) I am a beginner so it took a lot of trial and error. I will be adding more sets and newer exercises as I become intermediate but as of now, this is how much I can take. I'm starting this specific schedule from tommorow bc I have no energy rn. Feel free to tell me if I should alter anything. *warm up* (as many as needed) glute bridge walking lateral bent knee kickbacks side kicks -stretch- *main workout* sumo squats (4x5) romanian deadlift (4x5) hip thrusts (4x10) kickback (4x10) hip abduction (4x15) side kicks (4x15) *supersets TO FAILURE* rdl into kickback hip thrusts into hip abduction side kick into sumo squats *ALTERNATE EACH SS EVERY DAY*

[@hoihallo5948]

Thank you! I have a question, so you do 6 sets x 3 is total of 18 sets? What does Bret mean with 12 sets per day? I'm kind of confused!

[@myabsolutebeautydistributi8836]

Do 4 exercises 3 sets each making it 12 sets for 3 days a week. 36 sets total.

[@jnkatalina]

I always start with hip thrust after the warm up so I have all the energy to execute as many reps perfectly as possible :)

[@andreachristian6976]

Brett is the best !!! I did some of his workout last year and had results quick. I’m now 9 months pregnant and counting the days to get back to gym and do his program .

[@nadegejuste2638]

The max hip abduction killed me. lol

[@stephanievogelei163]

Yup. I lol'd

[@hansenwhitworth6495]

When he said no one does these....um, I do! Lol

[@nadegejuste2638]

@@hansenwhitworth6495 HUNH. LOL

[@paolalopez5244]

Me too 🤣🤣🤣

[@SafeWorkouts]

it actually works and when you get to light weight, you extend to full capacity with ease. Personally it makes me feel like I'm crashing the heck out of it, making effort consuming sets bearable and purposeful, why, you know it'll get better. Now I can barely make it through my rest days cause I'm too excited for my next workout. You're appreciated Bret!

[@anax0013]

Vertical : squats, deadlift, step ups, bss, lunges Horizontal: frog pumps, hip thrust, back extensions, kick backs, glute bridge Lateral: abduction, standing cable hip abduction Heavy: (1-5, to failure) Medium: (6-15, 1-2 reps shy) Light: (16-30, cca 10 reps shy) Vertical - range 5-12 Horizontal - range 10-15 Lateral - range 16-20

[@Rachelya87]

I really like how you explained which excersizes are best for high reps and/or taking to failure

[@sofijapetroska3714]

The only person in fitness world that I admire and trust to MAX. Science supported, well explained. Thank you for sharing this for free, I am watching it 2 - 3 times to mike sure I understand it well :D

[@june8898]

I love you. I am 42 and I think my glutes have improved dramatically from your advice!!! Thank you!!!

[@Pkeys88]

Been doing your program for over a yr and swear by it. Seen a lot of growth in my glute development and it's not so taxing on my 30 something yr old body 🤪. Quality>quantity. Thanks for sharing your knowledge Bret!

[@invictusmuslim]

🎯 Key Takeaways for quick navigation: 00:20 🍑 *La regla de los tercios sugiere equilibrar ejercicios de glúteos en tres categorías: vertical, horizontal y lateral rotatorio, distribuyendo aproximadamente un tercio de tu entrenamiento a cada tipo.* 02:41 💪 *Varía la carga de tus ejercicios de glúteos: un tercio pesado, un tercio moderado y un tercio ligero, para abordar diferentes rangos de repeticiones y fibras musculares.* 04:55 🤔 *La regla de los tercios no busca obsesión, sino guiar el diseño del programa de entrenamiento para lograr un equilibrio entre los tipos de ejercicios y las intensidades.* 07:23 🔄 *Al seguir la regla de los tercios, trabajarás los glúteos desde todos los ángulos y vectores, maximizando el desarrollo muscular y la transferencia funcional a la vida cotidiana y el deporte.* 08:49 🔄 *Evita la obsesión; ajusta el enfoque según tus objetivos mensuales, manteniendo a lo largo del año un equilibrio entre los tipos de ejercicios para lograr unos glúteos bien desarrollados.* Made with HARPA AI

[@jennanielsen397]

I’ve been doing your program for a solid month now from the glute lab book and I’m already seeing so much improvement and not only that but I’m learning sooooo much!! Thank you !!!

[@selguev]

I have been competing in IFBB for years, got sick, etc, and for seven years I've been coming back to Bret's videos. There's just always more to learn from him❤

[@karimamamafitness6734]

Thank you so much, it is one the best video i have ever watched. Very educative !

[@carissatregub3778]

every time i watch this video (yes I watch all your videos a million times) that one rep max seated hip abduction cracks me uuuuuup!!!!! IM CRY!!!!!

[@thaispagliaricci3176]

So happy you’re becoming active on KZbin!!! Your collab videos with Krissy Cela and Lauren Simpson were amazing!

[@kirstyrobinson1050]

The glute guy has a sense of humour....I love it.

[@Geswin_fit]

Thank you Bret. It's the most complete explanation about glute training

[@abigailthobilenkosi5678]

The glute lab book sums it all up, the most comprehensive and best out there backed by research. Im loving the results and still going, thanks for the amazing work Bret🤝

[@brendacedillo629]

I love the funny inputs of Bret acting 😂😂😂

[@crystalgalindo2127]

I purchased your glute lab book and began incorporating your tips and it has made all the difference! You’re the man !

[@SamFoxStrong]

LOL i love how serious and informative you are yet hysterical

[@suzannejenkins3896]

Thanks...I've learned a shitload listening to you...

[@claudionatale478]

Bret, I have to say it! You're one of the best coaches I've ever listened to. I'm learning a lot of new contents from your book "Glute Lab", it's like a Bible (glute Bible). You're such an inspiration to me and I wish I could talk to you one day 🥇🔝🔝🔝

[@MenadeGadgets]

I love this, informative and funny! You're always the best.

[@ellebee4702]

I was not expecting 3:47 to happen...but am so pleased! That was great 👌🏼 😂.

[@CedesTheSavageBeauty]

When i clicked this is definitely wasn't expecting this video to escalate to that omg hahaha

[@zazaincalifornia]

The bodybuilder violent butt picture really made me laugh out loud hahaha. Thanks for explaining so well the principles behind building a program 👌

[@d26s10]

Hi Bret! So pleased that you’re focusing on youtube. I’m in England, we have a strict lockdown.. gyms, schools, restaurants, hair salons...everything shut til March, maybe even longer. Home-workouts are what I’m doing for the foreseeable so clever programming to progress is vital. I really appreciate your knowledge and look forward to learning more. Thanks for sharing.

[@dancingmango143]

Hey, just a reminder on this that the gyms are open as of today 🥳 Now tou can do in the gym, but I'd appreciate home workouts too 🤗🙏🏾

[@d26s10]

@@dancingmango143 ah bless you! Yes they are open but I’m in no hurry to go to the gym! Breeding ground for germs! I’ll wait until I’m vaccinated... I’m actually now enjoying home workouts and saving money 👌👌🤍

[@lindagillespie6556]

I'm so glad I've come across your website, I'm learning so much and I've worked out my whole life in so many sports

[@aliyahholloway422]

Why haven’t your videos been recommended to be sooner?!!! My new absolute fav account. I’ve been binging your vids

[@somethingbeautiful2212]

Bret, there's so much information in this video I'm gonna have to break it into 3erds and then watch it three times 😁 Thank you ❤

[@SayWhatSuca]

I've been in the fitness industry for 14 years and did every lift possible, but had crappy glutes. A female colleague of mine introduced me to your stuff a few years back. The Glute Lab is one of my favorite books in my library and my ass looks way better now. Thanks brotein powder!

[@gurakkar4376]

Always learn something new from Bret! Amazing trainer! Pls make more of these videos!!

[@kasiagazda1319]

I enjoyed to watch the video, I liked the sense of humour on the top of proper information. Thank you

[@jessicamiller6143]

If you’re the correct person I’m thinking of, I came to your channel after training with Melissa Boyd through Tempo and I love that her routines pretty much follow this! Only thing I supplement them with is weighted heavy hip thrusts and abductions since she covers the rest. Makes me happy to know I’m on the right track and I reeeeeaaaally appreciate that you reference research and essentially break everything down for dummies like me.

[@M.Moadeli123]

Now I understand why why I couldn't push myself as hard as I like. I only did one third, and the most taxing one. Prevented me from working out glutes more frequently. Need to sit down and rethink the plans. Many thanks for this video

[@FoulMuthUnicorn]

"FXCKING DO 10 MORE RIGHT NOW " 😂😂😂 I SUBBED

[@kiwigirl7385]

Best information I have seen for training our glutes. Have never heard of the rule of thirds will definitely be incorporating this with my glute training.

[@jessicarosario496]

Hilarious yet educational, love it.

[@nadgey30]

I must have watched this video about 10xs now. Putting it to the test.

[@ScienceBasedFitness]

That was great. I was doing the dishes while listening, when that gun went off it scared the shit out of me lol

[@deliciajohnson3860]

😂😂😂

[@TheWorldOfMonika]

Dude showing up with the “gun”, to make you do 10 more, was hilariously motivating.

[@Jerimarie8]

Awesome information- Could you talk about example workouts using the combination of these types of movements? I watch a ton of videos and notice some women do a ton of different exercises during one workout session. How many variations should one really be doing for maximum growth during one workout session?

[@bretcontreras1]

I will get to that! Have many videos planned ☺️

[@Jerimarie8]

@@bretcontreras1 Right on! Super excited to learn more. I also think nutrition is another important topic to talk about.

[@googliebear8]

@@bretcontreras1 I was wanting an example video as well! Can’t wait for them to come out!

[@angelliu255]

@@bretcontreras1 Can't wait for this video!!!!

[@angelliu255]

@@bretcontreras1 turning notification on!

[@Pak-ll1gr]

Glad to see you posting content on yt. Your book is absolute gold

[@carladelisi9698]

You amaze me with all your knowledge, I absolutely love it ! and you too! You’re so right on👍🏼 Loved that 1 RM on the Seated Abduction🤣 I have your book and I’m going to try to design my own program and incorporate what you just said. My head is spinning.

[@DrWaadAminFitnessNutritionist]

3:50 😂😂😂😂😂😂😂😂😂😂❤️❤️

[@azzyazeez]

I DIED!! 😂😂😂😂

[@BeautyMarkCoaching]

Hollering😂😂😂😂

[@rainbowwarrior5282]

😆🤣😁😂

[@ershmaniago8534]

I'm so happy that you're getting active in youtube!!! finally science-based contents! :)

[@jacquelintibbs4455]

Thank you for consolidating so much weightlifting wisdom is a few minutes!

[@Fania973]

Your new videos are so informative and HILARIOUS! You never cease to amaze Bret :) thank you

[@hooligan2569]

So glad I found this channel.

[@digitaljefftv]

I died at 6:20😂 Loving this!!

[@bretcontreras1]

Thanks dude!!!

[@NuclearSpinach]

I've been following you for many years. Looking forward to more KZbin

[@KIM-du6he]

Honestly following your work has greatly reduced my injuries since you focus so much on form, technique and listening to your body...greatly appreciate your work! Now have some little cheeks coming thru 🥺🤗

[@mikewalkow1860]

Great information, presented very well. I'm going to emphasize my glute training and see if my low back pain improves. After 36 years lifting consistently I welcome new ideas and change!

[@cindyd1042]

Thank you! I just bought your Glute Lab book, love it!

[@ekemp825]

This video is incredible informative and funny i love it, thanks!

[@onerider808]

Funny,informative, and practical ; love this guy. For the first time, I’m finally getting some good gluten - and the performance which comes with that. Thanks, doc!

[@CreativeChaos13]

I just found you and I love you! Awesome info, content and your humor is excellent!

[@element720]

Once again, the dude is spot on

[@df1026]

I’m so freaking happy you posted a video I’ve been waiting I love you Bret

[@mahsaakbarimehr8388]

Allll perfectly explained and acted in this video! loveeed it

[@katherineminaya8423]

I think you're one of the best fitness related accounts I've found here! keep it up. education is definitely needed when it comes to these subjects. thank you :)

[@CathyRichards]

Should you mix up the rep/failure range during each workout or follow more of a heavy, medium, light day format?

[@crystalrobles8227]

I love Bret. Glad you have been uploading new vids!

[@sashahayusuke]

I LOVE THIS CONTENT PLEASE KEEP IT UP! Your giving such precious knowledge all for free, and I couldn’t be more thankful

[@kkw_5828]

Bret I’m literally screaming at the insert of the guy with the “gun” demanding more reps. LITERALLY SCREAMING!!! Bret: “Who tf are you?” Lmaoooooooooooo loved this so much. Thank you for all that you do!

[@debbymarine]

I always look forward to your videos. Happy to see you doing them on KZbin!

[@jorgerossel5239]

How I am barely knowing doctor Bret has his own KZbin channel!? Great information, thank you very much

[@barborienka]

Thank yoou, Bret! I'm so so so glad and happy that you have started adding videos🖤 i would love to see from you a video about knee-friendly training,.. would it be possible?

[@mixtape-yd2sn]

Great video, teaches according to First Principles!

[@ozgemuzika759]

Precious data shared generously. Thank you!

[@Denisem2122]

Oh he's a funny guy! Lol fantastic video! Informative!

[@BentOnBetter]

A great rule, thanks for sharing and explaining this! We will be adjusting and expanding our programming for our clients/members now. You’re the man, Bret!

[@AngelaLMays]

Such a great video. This helps me w/choosing the right exercises.

[@tinav.6137]

I recall you mentioning these strategies & explaining the logic on a podcast with Jeff Nippard. I took notes then and I’m happy to see your new content! 👍💪🏼

[@christinecardona7126]

Great information and love the added humor 😄

[@nancylara9677]

Hola ..infinitas gracias por tener este gran y valioso contenido en español..

[@sgerstmann03]

Love the rule of thirds Bret! Thanks for the info..looking forward to what you put out next.

[@jamyl8368]

Been doing your program for about 6 months and just got your glute lab book. It’s very big so I’m not that far yet but this video is super helpful and funny (the gun part and hip abduction 1 rep max) 🤪😂

[@nerissakueny787]

i like when i get overwhelmed it is broken up with a funny video.. .. but "don't obsess" about it just makes me obsess more haha.. i just need to buy ur monthly program and call it a day.

[@jessscloset6933]

Great video, thanks Bret. I love the comedy aspect as well.

[@natashalivingstone4689]

Your book has changed my glute game can’t wait for the gyms to open to get heavier you really need to bring a glute lab to the UK but not just London haha xx

[@for3v3r3v3]

I think I can speak for all of us when I say...I'm lovin' this playful Bret!!!

[@thewhitecatNeko]

Thank you Bret. I am very thankful for your videos. They are extremely informative and you have an amazing & positive personality. I really appreciate them and you have really encouraged me through my personal glute growth journey.

[@lindadefever441]

I love your stuff on the tube..it def makes me think and challenges me as a trainer! Thanks

[@melbeldanielle6845]

His videos always A++

[@aryannaramirez8150]

Let me just say... I love love that you’re back to creating content here on your channel! I learned a lot from seeing you on other KZbinrs’ channels, but I love hearing your take and returning the favor by viewing your own videos!

[@jamieeverson9048]

Informative and hilarious 👏🏼👏🏼

[@asmeracullen]

I cannot thank you enough for this video! Subscribed