Author: Bret Contreras, PhD, CSCS
Bret Contreras has a PhD in sports science from AUT University and a CSCS certification from the NSCA. He is the coauthor of Strong Curves, the author of Bodyweight Strength Training Anatomy, the inventor of the Hip Thruster, the founder of Strong by Bret, and the cofounder of Strength & Conditioning Research.
Find more of Bret:
Bret maintains a popular blog at www.BretContreras.com and can be found at the following links on:
Master The Mind-Muscle Connection
To Build A Better Butt
Out of all the muscle groups in the body, the region I get asked about most frequently by women is without a doubt the glutes. Women want to know which exercises they should be performing and which protocols they should be following in order to optimize their gluteal development. While these considerations are indeed vital in order to enhance the shape of the glutes, progress all starts with the mind-muscle connection.
Planning Your Monthly Glute Training
A Strategy for Strength and Progress
But how do we most effectively go about gaining strength and engaging in progressive overload? Do we simply go all out each week and try to add five pounds to the bar on every occasion? Or, is there a more effective strategy that we can implement?
3 Unconventional Glute Exercises
Effective Moves You Aren’t Doing
I have three unconventional glute exercises that I would like for you to start implementing into your weekly regimen. I’ve been performing these exercises and prescribing them to my clients with great success.
10-Minute Glute-Blasting Circuits
Quick and Daily Workouts
The glutes can handle a lot of volume, and most exercisers fail to achieve their full potential because they fail to work the glutes thoroughly during their typical training weeks. Before I describe the workouts, let me first delve into some muscle science.
Targeting Different Gluteal Regions
The Most Effective Exercises
Two of the most common questions I receive regarding glute training is, “How do I target my upper glutes?” and “How do I target my lower glutes?” The answer to these question is somewhat complicated.
The Most Effective Squats
Maximize Glute Activation and Development
Squats are notorious for building strong, athletic backsides. But with so many different squat variations in existence such as goblet squats, box squats, front squats, high bar back squats, low bar back squats, Zercher squats, overhead squats, sumo squats and kneeling squats, many individuals wonder which types of squats they should be performing to maximize glute development.
Fiber Type Training
The Most Effective Way to Work the Glutes
The glutes are the powerhouse of the human body. They’re essential for running faster, jumping higher, throwing farther and lifting heavier. Therefore, it’s obvious that the gluteus maximus consists of a very high percentage of fast-twitch muscle fibers, right? Think again.
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