The Glute Medius Hip Thrust

The Glute Medius Hip Thrust
Here’s my favorite glute medius exercise…I’m calling it the Glute Medius Hip Thrust. I know it’s not a hip thrust but the point is that it’s that good of an exercise for the gluteus medius, and I want everyone taking it seriously.
In the video I explain and demonstrate how to keep it in the frontal plane, how to prestretch the upper glutes with a lateral pelvic tilt, and how to “pop” the lockout by moving the grounded leg laterally.
The great thing about this exercise is that you can do it anywhere as it only requires something to hold onto and a plate. And you can easily progressively overload it by holding onto heavier plates or dumbbells over time.
I hope you all enjoy the content!
To join my flagship glute building program Booty by Bret, click here: bit.ly/BootyByBret2023
To buy my BC Strength glute building products, click here: www.bcstrength.com/
To buy my best selling booty bible "Glute Lab," click here: bit.ly/GluteLabBook
To view all of my products and services, including customized programs and a link to subscribe to my newsletter, click here: linktr.ee/bretcontreras
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[@scottie_mom7150]

As a Licensed Massage Therapist who finds glute medius weakness and imbalance in nearly every client, I cannot thank you enough for this video. I will be sharing this video with my clients as they are always asking how to strengthen their glute medius.

[@ClaireEmilia]

How do you find this imbalance? Could I also feel it on myself?

[@robyndawn]

​@ClaireEmilia there are videos on how to determine it. I was able to tell that my left is barely engaging and after a few seconds it completely disengages and all the surrounding muscles and my righ5 side is over compensating. It's causing a lot of pain and now I can identify most of what's going on after doing the tests.

[@amitev]

​@@ClaireEmilia uneven hips is a clear sign.

[@elettramia6380]

😅well this comment definitely reassured me to give this a try!

[@MaatTehuti_Dr_Clark_PsyD]

No excuses young man! Your absence was felt, because you're presence is appreciated. Even when you're not here, gains are being made globally 🌍 Never hesitate to take a break, if we fail to take breaks, life eventually breaks us. Thank you for sharing your time and expertise. 🙏🏾

[@Michael_Komansky2679]

Well said.

[@cupidok2768]

I need big butt

[@jadewilliams1034]

"Even when you're not here, gains are being made.." I'd get that tatted.

[@transcendcapitalism]

It’s really cool to hear about the process you go through when developing an exercise over time. I also always appreciate how humble you are.

[@getagrape]

Just joined Booty by Bret a month ago - it’s amazing how your program works that well with just online contents🙌🏻 my upper glute got lifted up, waist shrunk down by 2cm, resulting in an 0.68 waist to hip ratio ( which is the best number I ever had). Most amazingly I look leaner but I stayed at the same weight. You are an absolute legend! Appreciate your work!

[@JadaReese-fx5nu]

Sorry, were u on a surplus at that time, and please how much was it?

[@getagrape]

@@JadaReese-fx5nu not on any surplus, I adjusted my diet to include more fat free Greek yogurt, veggies, fruits and nuts; kept a strict maintenance calorie intake, drink 2litres of water daily and quit alcohol.

[@natalygutierrez2295]

How much does it cost?

[@kimdavis7812]

Love this Bret!! Thank you so much. I’m 61 & still working that booty

[@user-ro4mt5bg9n]

As a Latin ballroom dancer using my hips a lot, this is exactly what I needed to keep my hips safe and generate more power side to side. Thank you!

[@elettramia6380]

“Latin”? Latin=italy. Americans have mutilated and misappropriated Latin terms which come from Italy, if it doesn’t originate from Italy, it’s Not Latin. Instead it’s Just a false caricature and misrepresentation of what it means to be Latin. Educated people of Mediterranean Italian descent find it very annoying and offensive that our ancestral terms are constantly misused by uneducated people who have nothing to do with actually being Latin. Latin/Latino = the Mediterranean descendants of Italy and Roman derived Latin Europe. It ends there

[@JayDon9876]

@@elettramia6380no one cares

[@strait-upstraitz5893]

Brett, by far one of the most knowledgeable and humble fitness professionals! Bravo! God bless you Brett🙏🏼❤️🙏🏼

[@EmorettaRobinson]

When I saw that Bret had uploaded a longer length video i was instantly interested. I have tried this move since I saw the short he's done about it. So I appreciate the longer video.

[@greaser1945]

Great to see you back on YT Bret! I’ve been doing this since you posted about it on IG and have been hoping you’d expand on it in a longer form video like this. Thanks so much for all you do for the community!

[@dailymotion1995]

Oh you are onto something with this one!!! I tried just at home 12 reps for 2 sets. I am at work today and my butt is on fire! I don't think I was ever working this muscle this hard before.

[@renadavan7872]

Did you feel it in both glutes during exercise or just the one w the foot on ground? I felt it more in the raised glute.

[@scarletsletter4466]

@@renadavan7872I think if you feel it more in the weighted leg, you need to lean more on the standing leg

[@leah1697]

Thank you for always educating and encouraging us, Bret ❤️💜🙏🏻

[@lovdagame88]

Bret, your videos are the absolute best. Thank you.

[@SophieGao]

Took a few tries to get the technique down but now I am loving these. Just what I needed in my programme, this is an amazing variation! Thanks Bret

[@lindseyfrazier3298]

Thank you, Bret! Since I work out exclusively from home and have limited equipment, this is a perfect exercise for me to incorporate. No need to apologize, either. We all get overwhelmed. Hope all is well.

[@sunnysadie]

I have missed your long-form, educational videos! Thanks for posting Bret!

[@bretcontreras1]

Glad you like them! 😊

[@bonniehallraw]

I love this! I’m walking two dogs right now and found a tree just a practice on to get the feel! I’m getting ready to go do Glutes this morning so perfect timing thank you!

[@juulfitness]

I looooove this exercise. I saw one of my trainer friends doing it a while back and I incorporated it into my own routine and that of my clients. I appreciate you posting this video so I can perfect the technique 🙂 Thank you!

[@claudemargaretgagnon6061]

Thank you Bret. Always learn a ton from you and appreciate the excellent work you do.

[@donnasteffes8060]

Wow thank you !!! Glad you are here !!!

[@mstar4150]

Perfect timing for this. I'm in PT for a weak glute med and it has caused plantar fasciitis. This is a great one to include with my other exercises.

[@Sweet_T316]

Take the time you need! If you dont help yourself, how can you help others! We appreciate you! Thank you for all you do!

[@karenorlena]

Can't wait to try this out! Thanks so much for sharing Bret!

[@higuemartinez6728]

Thank you Brett 🙏. You are always on the front line. Will definitely do these.

[@l.i.t615]

Love this, can't wait to give it a try for myself and my clients! Thanks Bret for sharing!

[@tamhull3118]

Wow, I've been doing this without weights since 2000. It helps keep my hips in place and lower back from hurting. I started this after car accident in 1998, I learned it from a chiropractor . My kids use to laugh at me when I did these after doing dishes...LoL..

[@elettramia6380]

😅well well, it looks like the jokes on them now

[@CheryC]

I'm so glad I came across your video as I've been seeing this movement starting to trend with "fitness influencers" but they've varied slightly in performing it. You've given such a good breakdown on how you developed the movement for the best form - THANK YOU 👏👏👏👏

[@Stande_alone]

Am in love with the Glute Medius Hip Thrust, it hits the target, thank you.❤

[@lucky41210grl]

100% excellent explanation. It WORKS. I didnt know it was for the other leg, I’ve tried this exercise before understanding the explanation and I was concerned I wasn’t feeling it correctly. Now I understand that I was. Thank you so much!

[@marilynfarmer1302]

Damn! I needed this at the BEGINNING of the month! Really great explanation.

[@CoachGlamour]

I been doing this since you posted it on Instagram and I’m seeing and feeling the difference. TY

[@bumbabums-]

Good to see you. It's been a while. Thanks for the video 💯👍🏼

[@elizabethr3234]

Thank you for posting. Very clear and concise instructions and demonstration makes it very easy to follow!🙌

[@joanna_don]

My goodness, I just tried this work out and mannnnnn it hits that upper glute exactly as you said. I will be implementing this workout in my routine and posting results. Thank you so much🙏🏾🙏🏾🙏🏾🙏🏾

[@davidmcilhenney1699]

You are the man!! One of the best!! I spread the word about you. You are the real deal. Met you at perform better years ago!

[@katie.lafetra]

Thank you for sharing this.

[@Nah-ah]

Saved this video to my playlist! Thank you! 🙌🏽

[@tripleVirgo]

Tried this today with a dumbbell, loved it! Post more 😊

[@daze4755]

We need you here in KZbin 💪🏼

[@lauragabrielavargasestrada3435]

Thank you for comming back!! ❤

[@willvm394]

Thanks so much for this, Bret. I tried it while playing the video, and I already have a burn! 👍🤛🤛!

[@zoeystone8780]

thank you for explaining this so well! much appreciated! will try this today!!!

[@lisalopez02149]

welcome back!! We missed you!

[@clafiga]

awesome, I'll give it a try today and include it on my clients' programmes after l study it. Thanks Bret! You've been my favourite educator since I started my career in strength training about 10 years ago! Greetings from Rio, Brazil.

[@zinniagonzalez3642]

Thanks Brett, you are awesome!

[@antoniopassarelli]

Bret you’re a gift sent!!! 🙌🙌🙌

[@neilbeech4093]

Thanks for your advice!!

[@joanna_nibrain]

A million thanks for this, I’m doing this at home right and I can feel the burn. I love the fact that I don’t have to be in the gym to do this 🤙

[@marialecriollolinares7324]

I already tried and it burn as hell. Love it!!! Thank you so much, Bret! 🤗

[@kennethbutzer7069]

Dude I could watch your form all day😉..Thank you!

[@mirakaradjova3500]

thank you so much, this exercise literally changed my life :)

[@miacutaia]

Amazing video ❤been doing these for a long time but I didn’t know the technique of it! Definitely helps 😊

[@mariajosehellin4475]

Thank you for this great video, it helps a lot!

[@katc9405]

Great insight Bret! Thanks

[@awesome-0506]

Thank you so much, coach!

[@NoSoupForYou-zu9dj]

I feel it! Great move! ❤

[@neilbeech4093]

thanks for this exercise!

[@paulacampbellsahm]

I added this to the end one of my workouts and I was so sore!! It worked muscles I’ve never felt before. I love this exercise!❤

[@ramonagreene2271]

We love you Bret❤❤❤

[@alexandra-valentinaadams6656]

Thank you for sharing this awesome technique with us!

[@automaticactor]

We appreciate you Bret

[@kateburrows5500]

This is fantastic!! Adding a staple to my plan. Cheers! 💪🏼

[@ReynaClare]

This looks like the perfect golfer exercise, trying it today! Thank you!

[@snoopdoggydog5640]

Excellent explanation, thank you. Just tried this, it's a burner!

[@DeterminedZone]

I love the information you provide. Thank you Bret 😃😃😃

[@larrypadilla2809]

Thanks, awesome information 😊

[@jennifer8216]

You always motivate and inspire me.

[@MyrinaKR]

Thank you! This is a great exercise. I did my first set and IMMEDIATELY felt it. I look forward to improving my form and building my upper glutes.

[@tiffany1705]

I started doing something like this but hadn't been able to find anyone trying something similar so I was afraid I was missing something dangerous. Happy to find this vid to double down and provide proper form as well!

[@daverph]

Thanks for sharing the wisdom!

[@samsilverwood7814]

Thank you for this advice I’ve just tried it and yes it takes a few goes to get it but can feel it. Especially on my hip with limited range of movement due to osteoarthritis but I need to get that strength back Thank you so much this advice is very helpful and important. Much appreciated ❤

[@sallynagel5670]

Thank you for sharing your knowledge!

[@ranya6893]

Great way to explain it, thank you!

[@greeneyedalphawolf]

So I had just opened KZbin to see if I could find info on strengthening the hips because I’ve been having a lot of outer hip pain and weakness lately and I always struggle with lower back pain. I hadn’t even started typing yet… it’s like someone read my mind. Thank you for the info & detailed demo!!

[@MrLadyGenevieve]

This is great, looking forward to trying it out! Love that it can be done from home and with minimal equipment. The only time i could possibly make it to a gym would be lunch hour at work, and there are very few comprehensive workout plans where workouts are no more than 40 mins MAX (including warm up people!! The boss doesn't care that i need extra time to warm up lol). I don't love that i have to do home workouts, but unfortunately with family and life, that's all thats available to me.

[@Markbarr9]

Wow, this exercise is amazing! I'm struggling with chronic back pain, and my gluteus medius is really weak. Even though I train, stretch, and massage it, it's difficult to give it a heavy load. However, with this, you can actually go heavy and gain significant strengthening! Thank you! Subscribed!

[@BEARTHEWEIGHT920]

Nice to see a video Bret! I know ive mentioned this in past before but your remind me of my brother! Have a nice day Bret!

[@yadigarklckaya5989]

You are legend thank you for all these true and fantastic informations 🙏🏻

[@joannbedolla1613]

Thank you!!!!

[@LelaP-]

I did about 5 on each side while watching this & the burn is lasting! Can’t wait to try this form with cables 😊

[@deeawsome]

Perfect video/ Perfect explanation 👌 - thank you! Will be giving this a go...

[@ladyp1823]

Tilt …..pop!! Thank you sir! Good to see you!!!

[@paulaalmeidareastephens3317]

EXCELLENT VIDEO AS USUAL 💚

[@nataliatarasova975]

Amazing 🙌🏻

[@darleneizaguirre7688]

Thank you SO MUCH for this!

[@irmakipek2450]

I'm one of the persons you mentioned, from all around the world! Thanks for this informative video. You're awesome!

[@melissaann7380]

Love it! Hope all is well 💛

[@7183cm]

I’ve been doing this exercise for more than 20 years. Only difference is I put on a cable ankle strap and attach it to the cable machine for added weight. One of my favorite exercises for the medius. I have also used bands to do this

[@Chelsea-lyn]

Omg I love this! I love that I dont have to wait for a cable machine or I can do this at home

[@ishakojonskis213]

Will try this out brother🤙🏾

[@damarisrodriguez4244]

Thanks so much for sharing 🙏🏾👌🏾👍🏾

[@AlicjaM6]

Whoaaaaa duuuude mind is blown I feel it burn! Thank you!

[@Arlyndonnelly]

Thank you Bret

[@mariarestrepo8386]

Nice to see you back on . 🔥 . As always rock ou . Put it on practice. Hugs .

[@sidrens1047]

A band attached in the line of force would be even better Bret!!!

[@catherinemcquillan9963]

Luv it - thnx Brett!

[@melissahouse1296]

You love what you do & it shows 🧐 Will defo try this next leg day. Thank you for all you do for us ladies (i now have your BBell Thruster & Bench @ home) it's appreciated!💪💚☺

[@emmanuelrodriguez1693]

Love your breakdowns! Would you be willing to do a video showing how each muscle changes the appearance of the glutes? Maybe using before and after pics? I’m training my gf and her friend and we’re using your workouts, but it’s hard to know what we moving toward.

[@nextfryday]

Comment 301 here to say thanks and that you're a legend!

[@neilbeech4093]

Thanks for your excercise

[@clarityMarie]

All of the talking,, is fantastic to explain the process you developed and perfected this new move. 😇 🤗 I appreciate the details of how to execute the movement properly. 😇