Wide will work more adductors and lower glute max Lower will work more quad and less glute/adductor Higher will work more glute/adductor and less quad You can’t target VMO vs VL And no leg press variation works much hammy or rec fem | Bret Contreras
2:58
Wide will work more adductors and lower glute max Lower will work more quad and less glute/adductor Higher will work more glute/adductor and less quad You can’t target VMO vs VL And no leg press variation works much hammy or rec fem | Bret Contreras
29.3K views9 months ago
FacebookBret Contreras
To maximize the stimulus on the glute med and min during side lying hip abductions: 1) extend the leg back into full hip extension 2) angle the torso downwards slightly (turn shoulder) 3) turn foot towards the ground (hip internal rotation) | Bret Contreras
1:48
To maximize the stimulus on the glute med and min during side lying hip abductions: 1) extend the leg back into full hip extension 2) angle the torso downwards slightly (turn shoulder) 3) turn foot towards the ground (hip internal rotation) | Bret Contreras
9.8K views8 months ago
FacebookBret Contreras
No big deal just a 225 lb curtsy lunge! Love the visuals here of proper curtsy lunge technique. This doesn’t get discussed enough. | Bret Contreras
1:45
No big deal just a 225 lb curtsy lunge! Love the visuals here of proper curtsy lunge technique. This doesn’t get discussed enough. | Bret Contreras
34.3K views8 months ago
FacebookBret Contreras
People will try anything EXCEPT what really works. Which is getting really strong at the big basics. Squat your bodyweight for 10 reps (to parallel) Hip thrust triple your bodyweight for 10 reps Etc. | Bret Contreras
0:57
People will try anything EXCEPT what really works. Which is getting really strong at the big basics. Squat your bodyweight for 10 reps (to parallel) Hip thrust triple your bodyweight for 10 reps Etc. | Bret Contreras
2.7K viewsSep 29, 2025
FacebookBret Contreras
My thoughts on this....
1:57
My thoughts on this....
35 views1 day ago
YouTubeBret Contreras Glute Guy
Leg presses hip thrusts = full range glute strength in hip extension. Leg presses are a lengthened partial while hip thrusts are a shortened partial (unless you do them with more range, for example on a Thruster Pro). Leg presses get your glutes strong in the deep stretch. Hip thrusts get your glutes strong in the full squeeze. Doing both (along with single leg work, hinges, and abduction) will keep your glutes functioning well throughout the lifespan. | Bret Contreras
1:30
Leg presses hip thrusts = full range glute strength in hip extension. Leg presses are a lengthened partial while hip thrusts are a shortened partial (unless you do them with more range, for example on a Thruster Pro). Leg presses get your glutes strong in the deep stretch. Hip thrusts get your glutes strong in the full squeeze. Doing both (along with single leg work, hinges, and abduction) will keep your glutes functioning well throughout the lifespan. | Bret Contreras
5.4K views10 months ago
FacebookBret Contreras
Bret Contreras “The Glute Guy” PhD, CSCS on Instagram: "I don’t know why I didn’t mention this in the reel but 11 years ago I measured muscle activation with progressively heavier hip thrusts and glute activation does keep rising as you use more weight. But so does quad and ham and adductor and erector activity. Sometimes thrust for progressive overload and just use solid form and full ROM. Don’t concern yourself so much with where you feel it. Other times thrust for mind muscle connection and d
Bret Contreras “The Glute Guy” PhD, CSCS on Instagram: "I don’t know why I didn’t mention this in the reel but 11 years ago I measured muscle activation with progressively heavier hip thrusts and glute activation does keep rising as you use more weight. But so does quad and ham and adductor and erector activity. Sometimes thrust for progressive overload and just use solid form and full ROM. Don’t concern yourself so much with where you feel it. Other times thrust for mind muscle connection and d
318.4K views9 months ago
Instagrambretcontreras1
0:47
Here’s how I teach the Arnold Press. I’ve never seen a video with Arnold teaching them, but I think he did them uniquely through an arc that put constant tension on the side delts. Regardless, I think you should do them in a blended pattern rather than a 2-phased pattern with 2 distinct and separate movements. Arnold Presses are in this month’s @bootybybretofficial program! Thanks to @a_lexiss__ for demo’ing. | Bret Contreras
6.3K viewsOct 2, 2025
FacebookBret Contreras
0:49
If more people did drills like this, I believe we’d see less incidences of hip and low back pain in the gym. Most lifters isolate their knee muscles (quads and hamstrings) far more than their hip muscles, which shouldn’t be the case. | Bret Contreras
116.1K views8 months ago
FacebookBret Contreras
1:21
Bret Contreras “The Glute Guy” PhD, CSCS on Instagram: "To estimate the hip extension torque angle curve in a kickback, you take the perpendicular distance between the hip joint center and the cable line of action. So the first kickback did a great job of mimicking the body’s internal hip extension strength curve (we are 2.5 stronger in deep hip flexion compared to full hip extension). But the second kickback reduced the effective torque at the onset by creating a nonperpendicular angle between
May 29, 2025
Instagrambretcontreras1
0:49
Shorter than 5'6”? The hip thrust machine might be turning into a hamstring exercise.
478 views1 day ago
YouTubeDr. Stephanie Estima
2:40
Step downs are amazing. It’s an open chain step down. All closed and open chain counterparts are great. Don’t listen to anyone who tells you otherwise. | Bret Contreras
12.9K views10 months ago
FacebookBret Contreras
2:51
I personally agree with everything @chloe_jayne._ said here but it’s nuanced and you have to try to merge the science with the practice. Hope you enjoy the discussion! | Bret Contreras
32.9K views9 months ago
FacebookBret Contreras
1:08
To fix glute imbalances, perform unilateral (single leg) exercises but skew the volume and do more sets for the weaker/smaller glute/leg. | Bret Contreras
5.6K views8 months ago
FacebookBret Contreras
1:50
Awesome exercise! Do rotational step ups but don’t abandon traditional step ups. | Bret Contreras
12.3K views8 months ago
FacebookBret Contreras
5:16
This is an elaborate topic of conversation involving the psoas, gluteals, sitting, stretching, massaging, and strengthening. | Bret Contreras
39.5K views11 months ago
FacebookBret Contreras
0:46
Tips for building bigger GLUTES (without adding size to your quads)
57 views3 days ago
YouTubeDr. Stephanie Estima
0:58
The PERFECT Glutes Workout (ft. Bret Contreras)
1.7M viewsJun 1, 2023
YouTubeJeremy Ethier Shorts
2:38
Sooo many of you sent this to me. My thoughts? They kick ass. Super stable. Full ROM that matches the inherent strength curve associated with hip extension (technically called the internal hip extension torque angle curve). We are 2.5X stronger in deep hip flexion compared to the lockout. But the set up is annoying. So we mostly do kneeling off a bench. Which are awesome too. You can also just do high pulley. But if you have an incline bench near the cable column, have at it! | Bret Contreras
23.2K views8 months ago
FacebookBret Contreras
2:11
I don’t see this catching on, but A for creativity! | Bret Contreras
5.4K views10 months ago
FacebookBret Contreras
See more
Static thumbnail place holder
You may also want to search

Short videos

2:58
Wide will work more adductors and lower glute max Lower will work more quad and less
29.3K views9 months ago
FacebookBret Contreras
1:48
To maximize the stimulus on the glute med and min during side lying hip abductions: 1)
9.8K views8 months ago
FacebookBret Contreras
1:45
No big deal just a 225 lb curtsy lunge! Love the visuals here of proper curtsy lunge technique.
34.3K views8 months ago
FacebookBret Contreras
0:57
People will try anything EXCEPT what really works. Which is getting really strong
2.7K viewsSep 29, 2025
FacebookBret Contreras
1:57
My thoughts on this....
35 views1 day ago
YouTubeBret Contreras Glute Guy
1:30
Leg presses hip thrusts = full range glute strength in hip extension. Leg presses are a
5.4K views10 months ago
FacebookBret Contreras
Bret Contreras “The Glute Guy” PhD, CSCS on Instagram: "I don’t know why I didn’t
318.4K views9 months ago
Instagrambretcontreras1
0:47
Here’s how I teach the Arnold Press. I’ve never seen a video with Arnold teaching them, but
6.3K viewsOct 2, 2025
FacebookBret Contreras
0:49
If more people did drills like this, I believe we’d see less incidences of hip and low back
116.1K views8 months ago
FacebookBret Contreras
1:21
Bret Contreras “The Glute Guy” PhD, CSCS on Instagram: "To estimate the hip extension
May 29, 2025
Instagrambretcontreras1
0:49
Shorter than 5'6”? The hip thrust machine might be turning into a hamstring exercise.
478 views1 day ago
YouTubeDr. Stephanie Estima
2:40
Step downs are amazing. It’s an open chain step down. All closed and open chain
12.9K views10 months ago
FacebookBret Contreras
2:51
I personally agree with everything @chloe_jayne._ said here but it’s nuanced and
32.9K views9 months ago
FacebookBret Contreras
1:08
To fix glute imbalances, perform unilateral (single leg) exercises but skew the volume
5.6K views8 months ago
FacebookBret Contreras
1:50
Awesome exercise! Do rotational step ups but don’t abandon traditional step ups. |
12.3K views8 months ago
FacebookBret Contreras
5:16
This is an elaborate topic of conversation involving the psoas, gluteals, sitting,
39.5K views11 months ago
FacebookBret Contreras
0:46
Tips for building bigger GLUTES (without adding size to your quads)
57 views3 days ago
YouTubeDr. Stephanie Estima
0:58
The PERFECT Glutes Workout (ft. Bret Contreras)
1.7M viewsJun 1, 2023
YouTubeJeremy Ethier Shorts
2:38
Sooo many of you sent this to me. My thoughts? They kick ass. Super stable. Full ROM
23.2K views8 months ago
FacebookBret Contreras
2:11
I don’t see this catching on, but A for creativity! | Bret Contreras
5.4K views10 months ago
FacebookBret Contreras
Static thumbnail place holder