The Ultimate Glute Pump Workout

[@faithrust_]

3x20 banded hip thrust pulses 1x20 hip thrusts and 5 sec iso hold 30/30/30 banded hip abduction

[@VaLa1900]

No, 1x20 os NOT banded, she is only doing hip thrust pulses (5:45)

[@faithrust_]

@@VaLa1900 fixed

[@melerin5572]

I’m so glad you got back into KZbin! These are fantastic, very informative videos!

[@scarlet8078]

This is great! One of the best "glute pump" series I ever learned was from a Miami trainer who works with adult industry & dancers. It's a combination of plyometrics where you jump into deep squats both sumo & feet close together, "frog kicks" where u lie face forward on a bench with your hips at the edge & kick both legs back & up (ideally with ankle weights, but it's a very hard exercise), a bridge burnout with a weight plate or band, & banded fire hydrants

[@carissatregub3778]

"Check out these bootys, they're poppin" your straight face and voice idk man ur hilarious LOVE your videos!!!

[@Makeupmusicbox]

I felt the same exact way 😂😂😂

[@tristianthomes786]

I literally just thought the same thing and burst into laughter after he said it haha.

[@chantelchavez6243]

Love that you’re explaining the physiology of it. As a bio major and a woman, I love this!

[@NatureLove_-fy3fk]

Omg,I've been doing this ALOT and my lil booty is GROWING! 😭😭😭😭😍

[@mysliceoflife1758]

My new mentor, I've only watched two videos and already learned so much. Can't wait to start applying all the knowledge to my training.

[@sofih4676]

The workout I’m doing right before I go on a date 😏

[@lorenahoney3330]

Genius giiiiirl

[@binbin1397]

Lol ..me too

[@monicadelreal8212]

🤣 yasss lady 🍑.

[@vanessavega4082]

Hahaha I’m gonna try that haha

[@marialuisalota8671]

Ahahha clever

[@wendymaduro1546]

Bret, I come here on each video just to hear you talk. You have excellent modulation, intonation and mannerisms. Besides being t h e glute guy, you are also gifted at public speaking. highly recommend!

[@mikewalkow1860]

I'm convinced that you have the best career on the planet!

[@geetikabaluni]

No joke, I went from 39.5 inches to 40.5 inches when I tried this. Glorious! 🔥 (I'm a beginner so I just did 26 kgs.)

[@babybean9346]

How long did you do it for?

[@geetikabaluni]

@@babybean9346 the measurements are before and after doing the exercises on the same day.

[@eythiel]

I think that's muscle contraction or something that's why muscles look bigger after workout

[@DoTheDomThing]

I felt the pump and the burn just looking at it 😭

[@priyapangi1391]

I have added hip thrust in my workout from past 1yr...really my booty looking awesome, round in shape nd pumped

[@e_lizzabethx]

haha gotta love the glute pump. Everytime I finish a workout I only wish my ass would stay like this. I'm like damnnnn lol. Great video explanation!

[@Jessica-nz1zv]

Saaaame sis

[@missmimi6817]

I thought it was just me! 😄

[@Rose-kd1qs]

56 and still trying it..... thanks so much for the guidance!

[@OlaSzmeja]

I'm gonna try it tomorrow, will let you know how it went 😅🍑 UPDATE: okay, it burns 🔥 I'm in pain 😂 you all need to try yourself, it's worth it, my glutes haven't been that sore for quite a while 🍑

[@PsychicMama88]

Aaaannd

[@sineadbaby100]

Sooo...?

[@cat_loves_curry5157]

I'm Going to try it tomorrow... how did it go?

[@OlaSzmeja]

@@cat_loves_curry5157 just updated my comment, check it out 😄

[@peanutbuttergurl9076]

i tried it out too🤗 not extremely sore (yet) but damn it felt good💪🏼 definitely gonna incorporate it into my program more often

[@nadegejuste2638]

great video. Please do one for the legs. I do love glutes, but i'm also in love with my quads and love pumping them. It give me the illusion of an hour glass shape

[@whiteraven330]

Yeeesss!

[@mrsverovalera]

A quick glute pump is always necessary. Thank you for all of the awesome content!

[@caronali3633]

We need a video about inner thighs and VMO!

[@lygiabird6988]

Could this be done as a normal workout? Maybe do some deadlifts and squats first and finish with this

[@alessandromassimo5717]

This guy has the best job in the world

[@batoolal4927]

Will definitely try. The fact that all this information is free still blows my mind 😳. Bret is elite

[@valentinelinke44]

New date night routine

[@weldinggirl]

I click on Brets videos so fast lol, there is just something about you bret, also I know your like the glute guy but can we get like a #1 ab workout from you pretty please??

[@Jcbby6440]

Your tips have changed the game for me! Thanks man!! Love from Oklahoma

[@mariohostios]

Dude outstanding evolution of your platform. Respect.

[@iluvanimals4evr]

I love each and every one of your videos, so precise and to the point.

[@itzep]

WHERE HAS THE GLUTE GUY BEEN ALL MY LIFE AND WHY DID I HAVE TO WASTE SO MUCH TIME WATCHING INFLUENCER VIDEOS THAT ARE OFTEN MISLEADING? (this is not to say there aren't great videos out there- I am not putting other people down- just grateful I have found out about him through two awesome ladies)

[@dianahincu7809]

Bret thanks for your time

[@lucianacosta2595]

I wanna go to your gym !

[@staceywood4369]

I have the hip thruster! And the 45 lb bar made for use with it! Super happy with my investment- worth every penny and then some!! I’m 5’ tall, so using a standard height bench in a commercial gym was always difficult- I love my hip thruster! ❤️

[@NextLevelMeNow]

Can you tell me where /which I should get? And what band? Thank you!

[@dorothywalter7951]

So awesome!!! So glad I found your chanel!!! Love all the science behind what you talk about, as I am a nurse and love the physiology talk!! Just ordered glute bands for the first time ever!

[@AndyGarcia-wv3mb]

Best exercises for the glutes with only dumbbells!

[@lacamila666]

Thank you! I've been following your advices for a few weeks and I can already see results :)

[@lisabrd6153]

Can you have with glute bridges the same results?

[@toniportenier4374]

Can you do this every day ? Great video keep them coming .

[@123cindyb]

I have tried this workout as well as one legged RDLs, floor exercises etc. I cannot get my glutes to activate. HELP!

[@allisonbridgewater]

Would love to see a video geared toward the physical benefits of training glutes related to injury rehab (low back/knees)! I know not everyone trains glutes just for hypertrophy!

[@AL-fo3jj]

Thanks Bret

[@videoettaceo8900]

Never in my 30 years plus of BB did I consider glute training to be my favorite. This was bf the BBL craze obviously. Symmetry mattered most.

[@fitnessnutrition877]

I just love that you are sharing quality information that actually makes a difference ❤️

[@llamavioleta7592]

Can we do this the day after glute day ? Isn’t that overtraining the muscle ? How often is this recommendable to be doing per week ? I would highly appreciate if you could get me some answer

[@meriv3128]

Love your workouts! It helped me grow my glutes over the years.

[@abigaillkruss8823]

Hey Bret, you're amazing, thanks for share your knowledge with us 🥰

[@ValerieChing865]

What’s the difference when you’re leaning back, up right, then leaning forward for these hip abductor?

[@cassandrajnunn2322]

The 3 min Glutes live here it.. how can I do hip thrust without weights?

[@MarieSteffen]

Excited to try it💃🏼 thank you 🙏🏼

[@aysanyousefi3680]

Awww it’s amazinggggg🤩definitely gonna do it

[@FixUrFit]

*Frantically takes notes* I learn so much from you, thank you Bret!!

[@kimdavis7812]

Love it Brett 🦾🦾🦾

[@neilbeech4093]

Cool video!

[@jamieeverson9048]

I feel so smart after watching your videos! 🤓

[@murielsamuels4370]

Boss! Thank you.

[@theetravelhippie]

this is interesting, I never knew about “pumps”

[@TheMonkiBrothers]

That why the men do the chest / arms on a Friday ,looking pumped for the night out 🤣

[@lydiajkessi3128]

I will try this tomorrow

[@suziehartwright]

Thanks Bret! 😉👍

[@4HisGlory_]

I'm a woman, and my favourite pump is my upper body 💪🏿💪🏿, but I'm still here enjoying these glute vidoes 😊

[@Lianabel2485]

Thank you so much for sharing your knowledge with us I really appreciate it and also love all of yours videos

[@dmedel97]

I’m loving all your videos and love Booty By Brett!

[@magdapagan4055]

Going to try this on Saturday 😁 thanks

[@SimonaShine]

Wait,so if I work my ass off to obtain a rounder bum,it won't stay round for long? Please, someone explain. Will it diminish with time?

[@MsOka007]

Interesting. I just want to have a firm butt, is there a protocol for that? I just do the squats, blanks etc. I started 2 months ago every day. I had chronic pain for many years and I always started and stopped, I have always loved working out.

[@viktoriya8901]

Can’t wait to go to the gym now

[@MsAlonzo26]

Pump up the Jam, pump it up! Dayummmm! You done did it again 🙌🏽

[@tranyen9638]

Thank you teacher

[@NevesThaMenace]

Thanks for this. My family genetics struggle with under developed glutes and rotates hips. The butt thrust was what I needed. My butt still burns. Lol.

[@Amber-kg3hf]

Bret, I would love a video about essentials for a home gym. I'm willing to spend a couple thousand initially. Right now, I just have a bench, glute bands, a doorway chin up bar, and barbells up to 20 lbs. So, pretty scarce at the moment.

[@ginger5899]

Great info for my glutes day at the gym tomorrow. Thanks Bret, you rock!

[@MamaSwole]

best info out🔥

[@reginaldrichmond9485]

You’re everywhere

[@fitnessn30sec43]

You the Best! Haven't done your stuff in awhile thank u!

[@sjwestmo]

My setup just arrived! Great equipment and fast shipping! 💪🏻

[@dearestkela]

Excited to try this at the end of my glute day!

[@AlyBallyPie]

AMAZING video Brett! Thank you!

[@LenaWildChild]

I'm a girl and I also love getting a delt pump 😄 Thank you for sharing your knowledge with us glute GOD! 🤗❤

[@taslimarahman9928]

How often can this be done?

[@healingher3776]

Hubby has those weights at home and I'm going to try that since I don't go to gyms.

[@GoGoGirl22100]

love your channel

[@minatouati669]

Still wonder why you have just 294k u deserve minimum 1M

[@growthwithvanessa]

I just did this workout on a smith machine , it doesn’t hit the same as the actual barbell but my glutes were still on fire ! Great workout

[@CB-pt6wp]

Just found you! Amazing content! Thank you

[@bels3511]

Thank you bret!

[@galapagosgyal]

Thank you so much ahhhh

[@lisdanyarteaga9055]

Wish he had a video on glute exercises for people with very little mobility/flexibility! My hamstrings/quads are super tight limiting my hipthrusts/deadlifts/squats ect

[@TheDiamondblackeyes]

Si tengo que entrenar sola, y con lo que tengo y con una mala genética, debo estudiar del mejor! Ya estoy probando los ejercicios de gluteos en casa 🏠. En un tiempo mas te cuento como me va, un abrazo desde Chile 🇨🇱

[@michelleosborne1431]

I'll have to try this & see if my flat butt pumps. I'll measure before & after the workout to see.

[@kirb7139]

Question, bret. Is there actually a lower and upper glute area that can be preferentially "targeted" by different exercises(like the chest)?

[@a_woman_who_loves_to_lift]

Frontal & transverse abductions preferentially target the upper glute compartment (as well as the glute medius); head drivers target the lower glutes; and hip drivers & rotator movements target both the upper and lower glutes. Bret wrote an excellent, comprehensive article that I use to program glute training, and it covers these exercises and more here: bretcontreras.com/your-optimal-training-frequency-for-the-glutes-part-i-exercise-type/

[@a_woman_who_loves_to_lift]

By the way, all of the exercises I listed utilize all three planes of motion for maximally effective and aesthetic glute development and athleticism in general: the sagittal, coronal, and transverse planes.

[@Amy-xb1ww]

RG S what is a head driver?

[@a_woman_who_loves_to_lift]

@@Amy-xb1ww Head drivers are what he refers to as those movements happening in the sagittal plane that drive the head upwards when executed. There are 12. He lists them by name and picture in the article.

[@StethoscopeStampede]

There is an upper, lower, and side glute. Different exercises target different areas of these muscles

[@theswollingers8083]

Okay Bret, going outside in the rain to do this now!

[@brialeah7351]

Hey Bret you're the man lol. I really like your videos. I'm new to weight lifting and I love your videos, Greg doucette, Michelle McDaniel,obesetobeast. Thank you.

[@hownwen]

And how long does the pump last? When does it start to deflate????

[@beverlyb6391]

thx

[@sayuasano6814]

Thank you for so much Bret!

[@ibnomer2000]

Great info thanks

[@ashleyburks4639]

Liked?! I LOVED THIS VIDEO.

[@elenaki647]

If I do this every time I’m training (4tumes a week) is it going to be permanent??

[@gothicshawty5676]

Should there be equal parts of stretchers, activators, and pumpers for each glute day?

[@amykrupa-wyckoff4601]

Absolutely loving all of your content, and it's making a difference! Thank you!

[@krismm17]

Dude I absolutely love my upper body! But also yeah I’m trying to get on the flute wagon

[@ItzStassi]

Can those bands that go around your glutes to focus on blood flow while doing band walks worth buying?

[@mihrettewelde708]

Thank you 🙏🏼

[@TheSparkLifeCenter]

How about this pump workout with glute bridges???😛