Squeezing Glutes During A Squat

[@a_woman_who_loves_to_lift]

Bret's open-mindedness and willingness to try each and every exercise before drawing a conclusion on its effectiveness is another one of the many ways he sets himself apart from everyone else. He tests a hypothesis rather than just spouting a biased opinion. A true scientist and expert trainer. He never disappoints with his videos.

[@bretcontreras1]

I appreciate this very much!

[@lovelylindsay1]

He’s a Trail Blazer in the industry!

[@Georgia-kf6pu]

Bret Contreras KZbin channel - *Underrated*

[@sarahchoo1]

True

[@aldarakamey9185]

My new motto: a good scientist is always skeptical but also open minded.

[@dearestkela]

I listen to no one but Bret. This man’s knowledge is GOLD, y’all.

[@jenb6555]

i really appreciate that bret isn’t here to bash people but simply educate others on what works best and what doesnt. u can tell he genuinely cares abt putting out helpful content!💖

[@DavorBa]

You are not just knowledgeable, you are open minded to new stuff and still experiment and learn. Reminds me of a quote: "A true master is an eternal student".

[@emperorkhan9941]

Love these "over/underrated". Very informative and no "B.S". Keep it up and keep it coming. Blessings.

[@sydneytollett]

I love these! One thing I love is that you are never scared to talk about how your opinions have changed overtime. So many people act like they always have/know everything. Loving the regular uploads, thank you!

[@doryandali3230]

Can you talk more about glute activation if it’s really needed before a leg workout. Almost every influencer says to do it

[@TunnelVisionAthletic]

Its broscience. Your glutes dont magically turn on and off and need 'activation' before a workout. Your glutes are used when you squat down on the toilet. Do you think you need to do some banded clam shells before you squat down on the toilet?....

[@ashleytarbutton4487]

He said in another video that glute activation is overrated and not necessary

[@Minx999]

You don't have to do it excessively... Just enough to feel the burn. Just enough to get warmed up but not alot becuase you will tire yourself out before you do anything else

[@lovedove2661]

I never did glute activations and my glutes are growing. I do stretching and a few light movements to warm up. I lift heavy on my DLs, hip thrusts and barbell squats. I conserve my energy for that.

[@harrir9075]

You don’t need to, just make sure your warmed up. I’m sure there’s already a video on this, if not there will be from plenty of other channels

[@simonegable3440]

why are these videos incredibly well-produced I'm blown away. Props to bret for pouring time and effort into his channel, it's paying off

[@reyanicole94]

I love how open he is.

[@sandrinabond927]

So appreciate Bret’s expertise. Also his smile is out of this world! Adorable.

[@paolaarauz186]

I’ve never clicked so fast on a video

[@ShleeeShleee]

Says everyone on boob tube all the time lol Same!🙋🏼‍♀️

[@Exercise4CheatMeals]

Love this series! Glad you are back on KZbin Bret.

[@chulcat]

Oh hi again! Haha I like your channel too :)

[@Tj-ml9uw]

Please do a post on beginner glute training at home and/or the gym...❤🙏

[@ershmaniago8534]

Science-based training >>> Thanks, BC!

[@jessicamichels5091]

Been doing my lateral band walk in more of a squat. Form check! Thank you. Upper is what I'm after.

[@jagelskarmcfly]

Love your answers. Especially when you talked about that you might not like a certain exercise but other people do and that you have to understand people have different anatomy so all exercises don't fit for everyone. Some personal trainers/coaches are very quick to judge exercises based on how the exercises suits them. They don't consider that just because it doesn't fit them or give them good results, it might give someone else great results.

[@mary17ify]

The first 3 questions have been in my head for so many years. Thank you!

[@GinaG227]

As someone with scoliosis and herniated discs throughout my neck and lower back, I do the step downs on the assisted pull up machine and also do curtsy lunges because it’s easier on my back, also the side lying single leg push is also easier on my back. In my opinion both are good for lower back problems and I love finding new ways of doing exercises that will spare my neck and back.

[@terriwerning3477]

I love how you think for yourself! You’re helping me open my mind toward a lot of these exercises.

[@StickItOutTillTheEnd]

Kickbacks on a Smith Machine are my JAM. My most favourite exercise, hands-down!

[@TunnelVisionAthletic]

Dangerous as hell tho

[@StickItOutTillTheEnd]

@@TunnelVisionAthletic In terms of injuring yourself because of the movement, or in terms of the Smith Machine set-up or not working properly?

[@L.m.1322]

How do you even get the bar off the hooks with your foot? I’m too scared to try it

[@StickItOutTillTheEnd]

@@L.m.1322 It depends on the Smith Machine. The one at my gym lets me flip the hooks completely so that they don't catch on the machine. A gym friend of mine uses the hooks to put 5 lbs weights on so that it doesn't catch. Other machines are different so it really just means you have to play with your own machine. I tried it at a sister gym of my normal gym, and it didn't work out as well because the machine was different.

[@edithcalles15]

I love all of the free information you have provided for us. Thank you Bret, you are the best 💪💪

[@PorscheMaria]

Thanks BRET😍 Such an open minded humble genius. I must visit the glute lab 🤞🏾

[@martynaserocka3825]

The conclusion of the video is everything

[@LilbitfitnessCA]

I love that you started doing these 😍 Thank you Bret!!!

[@l.m6144]

Loved this!!! I was pleasantly surprised at your responses. I’ve been doing many of the now “Brett approved” exercises for years and getting a lot of crazy looks especially when using the assisted dip and leg extension machines for glutes. And don’t get me started on hovering on the abductions....my hubby just shakes his head at me. But, I feel it in my glutes and at 45 it doesn’t hurt my lower back!! So especially thank you for helping to shed some light on different bodies possibly benefiting from different movement patterns!!

[@rose7189]

I would like to see how we can use your hip thrust machine that's sold online as well as other equipment. It would be helpful to see the many ways we can use the machines. Thank you

[@notahamsterr]

I really appreciate your optimism and scientific approach! These videos help me to not waste energy or my time, and your explanations are SO thorough! Thank you!

[@Death_Strong]

I’ve used a Plate Loaded Assisted Pull Up/Dip station loaded with chains for some clients knee rehab, specifically for strength for walking up stairs and it proved to be extremely beneficial.

[@vaniaaaB]

Pls do a video on weight training at home (for people without gym equipment)!

[@gettingleanwithjanine922]

Love this. So true. So there is a lot of viral stuff on Instagram going around now that glute activation is not necessary. What I learned in school for exercise science is that glute activation exercises not only activate say the glutes for the movements forth coming, but warming up the whole hip area which is the culprit to executing many movements. Ugh, please do a video on this to set things straight.

[@edoardomonacofitness]

This episode in insane, a lot of usefull Tips, Thank U Bret 🔥 Greetings from Italy!

[@lacamila666]

So glad I found this channel :)

[@SH-qk9uz]

I’ve been obsessing about and researching this topic last 2 days and then you upload a video on it 😍🙏🏼🙌🏽

[@BibiTheLinkBuilder]

Bret is the voice of reason within the whole booty biz

[@scarlet8078]

The ways women are figuring out how to work the glutes amazes me. I'm a woman runner who just does the "bro lifts" & hip thrusts, but I always had pretty good glutes (prob from sprinting). I've had track trainers who made athletes squeeze glutes during various exercises & even before the lineup bc there is a belief that contracting them is going to somehow activate & make you run faster or jump higher or whatever you're doing. I'm no expert but this technique is so widespread it must have scientific backing

[@bretcontreras1]

I will do a video on this, summarizing the research

[@shangaahmed1991]

Can you talk about creatine and BCAA please😍

[@en2336]

Yes! Which workout supplements are worth the bang for their buck! Would be a great video

[@lucymcknight651]

he did in one of the other overrated/underrated videos

[@ellebee4702]

I didn’t realize pelvic tilting too much at the top would be harmful. 😮

[@tanniekins3120]

Neither did I! I do this all the time. Will stop immediately

[@alessandromassimo5717]

I feel pain if I posterior and then anterior pelvic tilt while I have weight on my shoulders. If you squat 20kg isn’t that much of a deal btw

[@lisenormann4102]

Isn't it painful though? Whenever I've accidentally tilted too much, I've felt some discomfort.

[@ellebee4702]

@@alessandromassimo5717 I’m definitely nowhere near squatting 20kg but sometimes I do feel it if I “butt wink”

[@ellebee4702]

@@lisenormann4102 I’m still dead lifting with 45 lb plates so maybe I just haven’t lifted a heavy weight yet that’ll bring on that pain. I will notice my lower back feels tighter on the rest days in between but that’s about it for now.

[@velvetsteelfitness9222]

Great video and content. Loved that you tried some of the things you were skeptical on and provided more insight and opinion on them.

[@nicoleweldon7190]

I love your honesty!!!

[@ROXELL]

I love these videos! I feel like we get a lot of info about many things.Also, even if you doubted something, at least you tried it to see if it works or not.

[@juansamudio1171]

Straight into the topic I love it

[@sonyag.coaching]

A lot of these alternate position were started by Charles glass. Like turning to the side for leg press. I trust him. Great video. Thank you for not being bias.

[@glorious6779]

Thanks Glute Man!! I've had problems with my hip being higher than other, so I've had to find glute excercises that work for me and where I feel it. I've actually gotten stronger with my hip thrust.

[@Candiceholbrook88]

you know what, I love that your willing to give things a try! I got to admit when I saw girls doing the leg push down and single Ieg leg press also thought it was the dumbest looking exercise and thoughts...c'mon!! bloody instagramers lol! But fair play to you, regardless of what you thought you gave a try and now ill eat my words! lol I'm off to give it a go! awesome video Bret!

[@teresamichelson8097]

I have wondered about 80% of this. Thankyou so much!!

[@lolicamarillo]

loooove this video Bret, you are so humble , i love you!!

[@debbygrix4230]

I really loved this overrated/ underrated scientific explanation of the different glute activation workouts and this helps me alot to decide which exercises I would try out and to use in my workout program I personally don't like the gym machines but will incorporate more free weights this old lady thanks you! 😁👍

[@jackiejaramillo3832]

Love this! So helpful and informative.

[@_Kemi]

Can we open a bigger conversation around glute activation?? These fitness influencers swear by it but is it NECESSARY?

[@TunnelVisionAthletic]

Its broscience and stop following influencers.

[@harrir9075]

Stop following influencers, most aren’t even qualified. It’s not necessary. Just make sure your warmed up and focus on the heavy compound lifts

[@Amelia-zg1nw]

It’s not 100% necessary! But if you struggle to feel your glutes in your workout, it’s helpful to do a couple of body weight glute movements but nothing exhaustive! Similarly, just doing proper warm up sets on your main movements eg hip thrusts before moving into you working sets helps get the glutes in motion!

[@TunnelVisionAthletic]

@Thor Odinson calm here mate. Sounds like you support broscience...

[@pennywilliams9058]

I would LOVE to train with you Bret!! I love ur knowlege and content🥰🥰

[@andreachristian6976]

Such a professional 👏

[@Tidepodsforbreakfast]

I truly appreciate you, Bret.

[@allisonbotts8532]

In Strong Curves you said glute activation was just as important as preheating your oven before baking. Do you still feel the same?

[@bretcontreras1]

No, I've since changed my mind.

[@emilya5535]

@@bretcontreras1 Video coming soon?? I would really love to hear the reasoning behind you changing your mind on this

[@shayhubfit]

So excited to watch this! I was squatting this morning, and tried squeezing on the way down as well as not. Ironic I was just thinking about this! Excited to hear what the expert has to say on this!

[@scarlet8078]

How does it work best for you? I think squeezing glutes on the way down & mainly at the BOTTOM of the exercise is really valuable. That's different from squeezing at the top which is what he showed & IMO feels pointless since our glutes aren't working up there. Maybe it creates mind-muscle connection but that's about it. I think the consensus among elite trainers is that squeezing glutes at the bottom of the weighted squat, to drive heels into the floor & lift the body upwards, will give the most glute activation & growth (from a squat)

[@sarahmcdonagh2662]

Love to hear what you say...always! So informed and informative!

[@SuperAndy116]

Never miss your videos! Thank you so much for sharing your knowledge

[@jamieeverson9048]

Love this series! So much information and knowledge!

[@whiteraven330]

Thank you thank you!! 🙏🏻 from Canada 🇨🇦

[@KhazanaAli06]

THANK YOU SO MUCH BRET!!!!

[@maja__5047]

It's so much more important to squeeze your glutes at the bottom of a squat! Even though squats are not a glute dominant exercise they activate mine sooo good

[@PrhyanMek]

So I need to squeeze at the bottom, keep my glute squeezed and don’t release until I get to the top of the squat?

[@jessedesantiago2324]

Thank you coach!🙏🏽👍💪🏾

[@carissatregub3778]

Can u talk about hip dips and how to really target the upper glutes and make the hips rounder stuff like that

[@glorious6779]

Yes!! Please video on this BC. I have slight sunken in. Not fully rounded and would love that. I'm happy with my butt, but 😄!! Enjoy shaping it.

[@nectarshrub]

It's literally how your skeleton is shaped. You either need to only build the glutes way more any anything else on your body, or purchase a fat transfer. If you get thinner/fitter without ONLY building the glutes, it makes it worse btw :) also it's completely natural and nobody was insecure about it until somebody decided they could profit off of it soooo...

[@carissatregub3778]

@@nectarshrub no yea i know i just like when Bret explains things lol just givin ideas cuz the guy is postin videos every week so im just makin a suggestion .... i wanna see what exercise routine he gives his clients to build the side/front butt... dat front butt doe!!!

[@carissatregub3778]

P.s. i think hip dips are cute and add a sexy shape aint nothin to be insecured about

[@MISSYMINX261]

@@carissatregub3778 Me too, I don't see a problem with them and I can't understand why ppl are insecure about it.

[@Amber-kg3hf]

This video was so informative! Well spend 16 minutes. Thanks Bret!

[@taylorgunn161]

Great video as usual!

[@plzimfragile]

hey Bret, fan from Singapore here. Can i just do hip thrusts and skip the barbell squats for a month? My glute activation is little to none for squats unless I use the bands and hip thrusts do seem to increase my glute strength much more effectively anyway

[@ravinakaushal1265]

Can u make a video about foods you can eat to gain weight. Any recipes you personally make.

[@Meladavis]

I admire your open mind 👌. Underrated!

[@ajaj598]

Really enjoying the great content. Thanks Bret.

[@stephanieharriss]

Omg more of this please !!!

[@4twinky-i3k]

I use the stairmaster with a miniband as a warmup. I make sure to keep tension on the band and include kickbacks and hip abduction and after 5 min my heart rate is up and my glutes are awake. I have very sleepy glutes and like to start with a little activation (even if it is broscience 😅).

[@swiftmovementacademy]

Amen! Really rate all of this Bret. Fucking killing it and these over/underrated vids are my new fave. Keep em coming please :)

[@lauragabrielavargasestrada3435]

I love all your videos and content! Thank you Bret

[@saraazizam4519]

So helpful 🥰

[@briandanley]

Good points made for each of the exercises Bret. Agree with your philosophy regarding the purpose of each of the movements and why it may be a waste of time and/or effort for some exercises. I'm about your size (6'3") so some movements are not practical for me as well although I'm always open to trying out new stuff to feel more gluteal activation. Also, wearing the band while on the stair master may be overrated but try kickbacks or hip extensions while stepping with the band may be just what the doctor ordered as a glute finisher at the end of the workout.

[@bretcontreras1]

Thank you Brian :)

[@karennlopez1463]

Love love love your videos! 🤓 keep them coming please! 😊

[@brendalinzner742]

Love the step downs

[@bonniebelle7821]

Love your content. You push me to go heavier and keep it simple.

[@robinhensley3382]

Love love love these videos!! Thankyou Brett!!!🙌🍑

[@mikaika007]

Thank you Knowledge is power

[@fourcadeaudrey7844]

love this episode !

[@vanessagaribay9881]

THANK YOU SM BRET!! ✨👏🏼

[@lydiaaliciapenahernandez8163]

Great job Bret, thank you!

[@giuliam2531]

I love donkey kickbacks❤

[@missreia]

Cool, thanks!

[@mariajosepav]

Big fan of this series :)

[@olgajimenez3713]

Another great video, thanks for sharing your knowledge.

[@wendyerays]

thanks bret for all this valuable info for free 👏🏻

[@fitlea2473]

I do all the underrated yaaay 😅🤣

[@erikacook7323]

I'm pretty sure even Jeff Cavaliere says to raise the non-working leg during a step up to make sure you don't cheat and the working leg locks out and gets full extension.

[@TheMirall]

Hello Bret, what do you think about hip mobility?

[@floriannaramirez394]

Love these videos!

[@SKBD69]

I’ve found the DB method machine works for quads and not really glutes 😭

[@lisacrowley9585]

Very interesting, thanks for the information like always another great video

[@missmaomi28]

I'm late to the party, but glad I made it. Coach Bret is the one! 💪🏾🍑 #gluteguy

[@anabelsantoya4869]

Love this!! So informative 👏 thank you 😊

[@Aliyaaaa]

I really like the squatting abduction since it targets my lower glutes, which I really want to train more. Sometimes I still do the normal learning foward ones.

[@kshay89]

Any examples of exercises that are hardest at lockout? I know hip thrust is one and probably conventional deadlift too. Any others?

[@Davan514]

Dear social network. Is it possible that somebody build a business on glutes only ! Incredible. Congratulations. I should start one for calves maybe...