Bret contreras glute loop exercises

How to Design an Optimal Glute Training Program
Glute Loop™ (Fitness product)
Top Glute Exercises to Grow the Perfect Backside
The Glute Guy's Top 4 Booty-Building Exercises
Bret Contreras, PhD, CSCS,*D

How to Design an Optimal Glute Training Program

Hi Bret, what are the best glute exercises that I should be doing? Thanks, Cindy. This is a question that I receive very often — everybody wants to know what the best glute exercises are. This question is difficult to answer. This research does not exist. In fact, there is only one training study to my knowledge that measured gluteus maximus hypertrophy — it was a Russian study that examined the lying machine squat exercise. Therefore, we must go down the line in terms of the hierarchy of knowledge and examine acute studies mechanistic researchpilot data, anecdotal data, and bro-science. Second, the best exercise for one person might not be the best exercise for another person. Moreover, logistics must be taken into consideration. Some might say the deadlift, others the lunge, and most of my fans would say the hip thrust. During my lifetime, I hope to compile a lot of this research and help us hone in on optimal glute training practices over time. In the meantime, we can utilize various tools to help us answer these questions. For example, we can look at electromyography EMG data. EMG looks at muscle activation. While activation broadly mirrors active muscle force, especially during isometric contractions, it gets skewed when dealing with dynamic movements and under fatigue. While EMG is a good tool for estimating mechanical tension, there are three primary mechanisms of muscular hypertrophy — mechanical tension, metabolic stress, and muscle damage see HERE for a comprehensive article on this topic. An exercise can have fairly low activation but move through a considerable stretch and produce a good amount of muscle damage. Muscle damage is more related to strain than activation. Nevertheless, an exercise that exhibits very high levels of muscle activation will be well-suited for all three mechanisms of hypertrophy, you just have to tinker around with the manner of execution. The Hip Thruster is the best way to do the hip thrust — stable and versatile! For example, moderate to heavy hip thrusts for mechanical tension, high rep band hip thrusts or back extensions for metabolic stress, and walking lunges or Bulgarian split squats for muscle damage. This is why the best glute building programs involve sufficient variety. Moreover, some folks might have a particular physiology that makes them respond better to certain types of stimuli for example, the lifters whose butts blow up from high rep hip thrusts and back extensions might respond better to metabolic stress, whereas the lifters whose butts grow substantially from squats and lunges might respond better to muscle damagebut I digress…. In future studies, I would actually like to pit the hip thrust, back extension, and pendulum quadruped hip extension against each other with equal relative loading with advanced subjects. So, if I may, why should I choose one over the other and I mean this for the lower back and hamstrings as well, not just the glutes? Good point Ron, I agree with you. So you can definitely feel free to perform both bb glute bridges and hip thrusts throughout the week. Great information, as always! For example, the roller models are not. I have the classic pro Westside model. Hey, maybe in your free time could you invent something for performing pendulum quadrupled hip extensions without having to buy a reverse hyper? Best with your PhD thesis!

Glute Loop™ (Fitness product)

However, instead of asking which band is right for you, consider buying all 6 loops. The reason why is that each band is useful for different exercises, variations, and rep ranges. We use them all at the Glute Lab. The BC Strength Glute Loop can be used during hip extension exercises such as squats, bridges, hip thrusts, leg presses, and reverse hypers to add a hip abduction component and place double duty on the glutes. It can be used in the standing, hip hinge, supine, seated, quadruped, and side lying positions to provide resistance for frontal or transverse plane hip abduction movements. It can also be used in the quadruped and standing positions to provide resistance during hip extension movements. There are over 30 different glute exercises that we perform while wearing the BC Strength Glute Loop. It's a staple for any person who is serious about improving their gluteal strength, function, and development. Please contact us to request a quote. Close menu. All Products. Resistance Bands. Contact Us. Log in. Close cart. Facebook Instagram YouTube. Strength Regular 1. Ask a question Name. Customer Reviews Based on 72 reviews Write a review. Glute Loop.

Top Glute Exercises to Grow the Perfect Backside

Click here to visit the Bret Contreras main site. However, instead of asking which band is right for you, consider buying all 6 loops. The reason why is that each band is useful for different exercises, variations, and rep ranges. We use them all at the Glute Lab. The Glute Loop can be used during hip extension exercises such as squats, bridges, hip thrusts, leg presses, and reverse hypers to add a hip abduction component and place double duty on the glutes. It can be used in the standing, hip hinge, supine, seated, quadruped, and side lying positions to provide resistance for frontal or transverse plane hip abduction movements. It can also be used in the quadruped and standing positions to provide resistance during hip extension movements. There are over 30 different glute exercises that we perform while wearing the Glute Loop. It's a staple for any person who is serious about improving their gluteal strength, function, and development. Here you can purchase Personalised Programming, access to seminars, the Hip Thruster and more. Designed by Digital Start Lab. Powered by Shopify. Menu Cart. Customer Reviews Based on 68 reviews Write a review. Invalid password. Social Networks.

The Glute Guy's Top 4 Booty-Building Exercises

Got this within about 2 days of ordering it, it was so fast. Love this piece of equipment! Only wished it was created earlier. It's light weight, small, portable, and easy to carry. Since I don't have a car, it's awesome it's easy to fit into my backpack so I can take it to the gym with me. It makes hip thrusting easy and I have seen such wonderful gains in my glutes. Thank you so much for a wonderful product! In addition to developing a comprehensive glute-training system, Bret invented the barbell hip thrust, which is the most effective way to increase the strength and size of the glutes, as well as the Hip Thruster, a versatile piece of equipment used to perform the hip thrust. Subscribe to get workouts, new product releases and more directly to your inbox. No spam ever, or you can kick our butts! Close menu. Contact Us. Log in. Close cart. Facebook Instagram YouTube. Bret Contreras Strength. Home of BC Strength training products. Shop Now. Our Products View all. Glute Loop. Glute Loop Package. BC T-Bell.

Bret Contreras, PhD, CSCS,*D

Believe it or not, butts are meant to do much more than just look amazing in tight jeans—giving your glutes the TLC they deserve helps strengthen and prevent pain in our hipslow backand knees. Of course, training our entire bodies is important, but Contreras believes that a strong posterior chain is an essential part of any strength-training program. Contreras says practicing these moves three times a week for two months will show serious results. While watching a UFC fight inContreras noticed one of the fighters had an ineffective hip bumpwhich he thought was due to weak glutes. So he went into his garage and toyed around with the idea of putting his back against a bench, his feet on the floor, and a weighted barbell on his lap, thrusting his hips to full extension. This exercise allowed for a full range of motion and the ability to load weight—the perfect glute-focused exercise. To perform a barbell hip thrust, you need a barbell, weights, and a bench. Start out seated in front of the bench and place the barbell on your lap. With your feet planted on the ground and your back and lats on the bench, thrust your hips up, squeezing your glutes. Pause for a few seconds at the top, then lower your hips to the starting point. Contreras suggests starting with 65 pounds and doing 3 sets of 12 reps three times a week. Add 10 pounds a week as long as you can fully open your hips and maintain proper form. For this exercise, hold one dumbbell at chest level with your hands around one of the heads holding it upright as if it were goblet full of wine. Descend into a full squat, keeping your elbows between your knees, which Contreras says keeps the knees from caving in at the bottom of the squat. Come up out of the squat by pushing through your heels, driving the knees out, and keeping your torso upright. Contreras says to aim for 3 sets of 8 to 10 reps with apoundd dumbbell three times a week, moving to a heavier dumbbell once the reps start feeling easy. The Romanian deadlift is a variation on a traditional deadlift where your legs remain relatively straighter and your hips stay higher, which results in targeting the glutes and hamstrings. To get started, hold a dumbbell in each hand at a degree angle in front of your thighs. Keep your knees slightly bent and your back flat by squeezing your core and your shoulder blades together. Once the dumbbells reach about mid-shin—or as low as you can go while still maintaining a flat back—squeeze your glutes and stand up straight. For the first week, Contreras recommends holding a pound dumbbell in each hand for 3 sets of 10 to 12 reps. Once this feels easy, move to a heavier set of dumbbells. First, sit on a bench and place the band above your knees. Holding onto the bench, lean backward and pulse your knees out for 30 reps, keeping your feet planted on the ground. Maintain tension on the band for the entire 30 reps by not letting your knees come together. Next, sit up straight and repeat for another 30 reps. Finally, lean forward slightly, still holding onto the bench, and finish with a final 30 reps.

Bret contreras glute loop exercises