I’ve been searching RUclips for days looking for a glute band routine to help me recover. Male, 44, ski 100 days a year, mtb 100 days a year, hike and backpack. I have knee and back pain from weak glutes. My PT’s are giving me exercises for 90 year olds and don’t make sense to me. These exercises actually work for me and my situation. Thank you!
You are the ONLY person that is so thorough and clear about form in a way that is so effective I am FINALLY feeling the burn in my glutes. I’ve always been quad dominant in many exercises but holy cow my glutes are on fire for the first time!! THANK YOU!!!!!
Watching this I was thinking oh this looks doable as a workout until i read the caption saying "you can do this BEFORE a workout for activation or AFTER a workout as burnout" SO THIS IS NOT THE ACTUAL WORKOUT. I actually feel the DOMS in my soul just thinking about it. I'll do it as suggested anyway. thanks! great content!
Thanks Bret. My knees have been caving in during squats and deadlifts due to weak glutes. I just bought bands today. Your video couldn't have came at a better time!
WOW WOW WOW. I can't believe how much better my glute activation is with these tips. His banded monster/sumo walk video is gold too! I have been taught a very inefficient way of doing most of these exercises before. Great job, Bret!
Big fan of yours, I have been using the workouts you wrote on T nation for injury prone lifters. I would not say I am super injury prone but I just turned 32 and I got hit by a car as a kid really bad so I have had some knee problems and I had injured my shoulder about a year ago from lifting. I really enjoy the exercises you chose and your style of workouts since I have always liked to pick and choose exercises from all styles of lifting that cover hip and knee dominant, vertical and horizontal push/pull etc. I do not do much bodybuilding style isolation exercises any more but your exercise choices on that article have really helped me develop power, strength, and size while being much safer.
Wow! My glutes will be burning after this. Great exercises and instruction. I learned some new ones, will try this out on my ladies today and myself tomorrow!
Wow what a great circuit 😍😍😍 I can do it once for warm- up and only one circuit at the end of my workout cause I feel sooo exhausted (I'm 48 btw) and it makes my glutes soooo 🔥🔥🔥🔥🔥 but I love that !!!! Someday I will try 2 ou 3 circuits for sure !!! Thanks for your great work Bret 😙😙😙 so happy To have found your Channel !!! You deserve much more subscribers 💪💪💪👏👏👏✌✌✌👍👍👍👍
Awesome!! Thanks so much for the video! I actually got the same bands hoping they will be stiff like the hip circle ;) I was doubling up the blue with black just like you and now you've showed me how to use them even better!! You're the best!!!!
Omg this is an absolute glute death!!!!!!!!☠️ like I'm already feeling it just watching this video!!!! Gonna try it right after my workout!!! Also i think it's an awesome glute activation on rest days - just 1 set would be plenty 🙈🙌🏼 thank you Bret again and again!!!! If not you I would never be where I am with my booty gains!!! Hope I'll meet you one day!!))))
Ekaterina Timofeeva Love Hi, may I ask what you do for booty gains? I’m just starting out and I do barbell hip thrusts & glute bridges but idk what else I could do just to grow my butt 🙈
thought i was the only one that used 2 resistance bands while doing the glute bridges lol but i like to close my legs , then open them and go up then go down and close them and repeat , i feel the burn in my glutes better that way
Loved the video, thanks so much! Also, there’s a girl or woman writing comments on other people’s videos saying that YOU, Bret Contreras, believe that if we train the gluteus medius and the gluteus minimus we’ll end up with way worse hip dips. Is that true?
I just did this, doing three sets of each and I felt it in my glutes where i feel like I need work . Please kick out more videos like this! I do stretchers and activators one day and then pumpers like this for my next work out. This quick sequence was perfect
Gregorio I don't have instagram or Facebook so i sometimes check back to his instagram that's viewable. I found his bad ass circuits that I did these last two weeks. lol I've become obsessed with anything this guy puts out!
Hi Bret. Thank you for you videos. I have a question regarding glutes activation. My glute area looks lifted during the glute exercise. However everything goes back to normal “saddleback” after ☹️. I think I have a good amount of muscle mass, I am not looking to grow the muscles. I am hoping I can get them to activate the right way during functional movement. I do external and internal hip activation, glute medius and max activation/exercises. Is it possible to train my hip muscles to activate the right way during normal walking and standing. Your feedback is greatly appreciated.
Great minds think alike I take those huge bands for pull ups particularly the thickest green one which has 150 lbs of force on it Double it up, and put part of it above and part below the knee Just feels better that way
Brett, can you do a video on the highest activation for hitting saddlebags or lower glute/side thigh fat that hangs on for dear life in women? I know this is 60% diet but would really like to target that area in my workouts properly.
I've heard so much about you Mister glute guy I'm glad I'm following you now you've got some good stuff. Hey I'm going to be 51 years old and I want to grow my glutes and trim my waist. So many exercises to do not sure when to do them and what to do. Supplements also? Thks
Excited to try this on friday =) Amanda Latona's Booty Queen Bands (the black one) would be awesome for any guy, you probably would only use one. just my suggestions. thank you for this great video
For the last exercice, i dont agree about the posture, it may causes knee injury , i think we should keep the legs straigh with a litte small distance betwen them
This set comes with 5 bands of varying resistance, a storage bag, ruclips.net/user/postUgkxS7ex6L4sMqpaTn4LnBPyBmRQsSingL8y a small pamphlet with some sample exercises, and an access code for an online workout video. I haven't viewed the online video, so I cannot speak to the quality of that piece of the set. However, everything else is perfect for what I was looking for. The bands are durable, and the resistance strength varies enough between bands that they're each useful for different exercises and provide a great challenge as you gradually increase the resistance level for certain exercises. The only band I don't use very often is the lowest resistance band, but even that is nice for exercises that target weaker/seldom used muscle groups.
Any recommendations for alterations to BSS? I was born pigeon toed and my feet angle inwards, they don't rest flat on the ground, which makes them nearly impossible for me. And thank you!
I want to buy one of your sewn flute loops but I don’t know the weights of the regular or strong one. I’m pretty certain I am a small. But I would like to know the weight of each before I buy. I’ve used an extra strong rubber band in the past and that worked for me. I wouldn’t be using this much for squating and stuff I will use it for leg lifts and duck walks and such so a little stretchier. Thanks!!!!
0:53 Band Glute Bridge: 10 reps, 3-sec pause
2:00 Band Squat: 10 reps, 3-sec pause
2:31 Lateral Walk: 20 steps each way
3:30 Band Quadruped Hip Extension: 30 reps/side
4:25 Standing Hip Extension/Abduction: 30 reps/side
5:15 Seated Hip Abduction: 30 reps, 3-levels
6:09 Hip-Hinge Abduction: 10 reps, 3-sec pause
Wow, how'd you make the timestamp clickable?
Thx, you did his job. 👍
I’ve been searching RUclips for days looking for a glute band routine to help me recover. Male, 44, ski 100 days a year, mtb 100 days a year, hike and backpack. I have knee and back pain from weak glutes. My PT’s are giving me exercises for 90 year olds and don’t make sense to me. These exercises actually work for me and my situation. Thank you!
You are the ONLY person that is so thorough and clear about form in a way that is so effective I am FINALLY feeling the burn in my glutes. I’ve always been quad dominant in many exercises but holy cow my glutes are on fire for the first time!!
THANK YOU!!!!!
Watching this I was thinking oh this looks doable as a workout until i read the caption saying "you can do this BEFORE a workout for activation or AFTER a workout as burnout" SO THIS IS NOT THE ACTUAL WORKOUT. I actually feel the DOMS in my soul just thinking about it.
I'll do it as suggested anyway. thanks! great content!
Hahaha Nelly, that's exactly my thought!! :D
Same... 😁
Same here! Lol this is literally my entire work out already🤣
This guy is solid gold. I'm using this tomorrow before my glute workout. He deserves way way more subscribers.
I have had the best results following Bret, I come from an era of lots of walking, running or cardio, never again. Bret you are the best!
You deserve way more subscribers
Just did this circuit x3 with your Glute Loop. Aaaaand I'm dying lol. Definitely a great at home main booty workout, not just for before/after 😊
My leg hairs hurt just looking at this.
Great info as always, love your stuff 👌👊
Crusader Strength 😂
I am from Iran and give you my best regards on behalf of all Iranians.I love you man.They said you were the glute God and they were right.❤❤❤❤❤❤
Thanks Bret. My knees have been caving in during squats and deadlifts due to weak glutes. I just bought bands today. Your video couldn't have came at a better time!
WOW WOW WOW. I can't believe how much better my glute activation is with these tips.
His banded monster/sumo walk video is gold too! I have been taught a very inefficient way of doing most of these exercises before.
Great job, Bret!
Big fan of yours, I have been using the workouts you wrote on T nation for injury prone lifters. I would not say I am super injury prone but I just turned 32 and I got hit by a car as a kid really bad so I have had some knee problems and I had injured my shoulder about a year ago from lifting. I really enjoy the exercises you chose and your style of workouts since I have always liked to pick and choose exercises from all styles of lifting that cover hip and knee dominant, vertical and horizontal push/pull etc. I do not do much bodybuilding style isolation exercises any more but your exercise choices on that article have really helped me develop power, strength, and size while being much safer.
Great workout and not onerous. A routine that can be done daily as not too many exercises or repetitions of sets.
Thanks Bret!😊
This is a great video Sir. Great explanation and no fluff. Outstanding
Omg on the band quadruped hip extension, I thought I was the only one placing my hands like that.. Bret you're the best!
Wow! My glutes will be burning after this. Great exercises and instruction. I learned some new ones, will try this out on my ladies today and myself tomorrow!
Omg omg omg omg m, I did it before my workout, it was like 🔥🔥🔥🔥🔥🔥thx u GLUT MASTER 💪🏽💪🏽💪🏽💪🏽
Brilliant. Thanks Bret. I’ve been searching for a workout like this over the last year and I’ve found it. Love the details so I can correct my form. 😁
Did these today at the end of my back/hamstrings workout. THEY BURN! can feel my glutes growing already! Lol. Loved them! Thank you so much!
B Patt update?
My bands arrived yesterday & I’ve been playing with your exercises all yesterday and this morning 😁😁
Great informative video , thank you!!!!
Where do you order please?
Man, you literally are a savior
Thank you for all your amazing videos for glute development to do at home. I bought your Glute book on Amazon and love it!!!
Wow what a great circuit 😍😍😍 I can do it once for warm- up and only one circuit at the end of my workout cause I feel sooo exhausted (I'm 48 btw) and it makes my glutes soooo 🔥🔥🔥🔥🔥 but I love that !!!! Someday I will try 2 ou 3 circuits for sure !!! Thanks for your great work Bret 😙😙😙 so happy To have found your Channel !!! You deserve much more subscribers 💪💪💪👏👏👏✌✌✌👍👍👍👍
Uh..may..zing. Amazing. Glutes are on fire. Thank you Bret
Genius ...just what I was looking for to do before squats or deadlifts
This has gone straight on my workout playlist. Thanks Buttman! 👊🏼
Adding this to my glute home workout for sure!
Omg one round was an entire workout for me 😂😂 your the best Bret!
Ahhh ☺♥ This was AWESOME! Added all these to the end of my workout and it KILLED my Glutes! THANK YOU!
Awesome!! Thanks so much for the video!
I actually got the same bands hoping they will be stiff like the hip circle ;) I was doubling up the blue with black just like you and now you've showed me how to use them even better!!
You're the best!!!!
Thank you for your time - best of continued success. Very straightforward and informative glutes exercises.
Good stuff, especially during travel ❤️
Thanks Bret... you made my go to list.
Holy mother of God i did this as a activation and as a burn out my butt is sore ASF. Definitely working
Love your work Bret 🙌
I absolutely love your videos , very informative.....keep up the good work
Glad I found your channel. Will follow your channel and do these band circuit . Thanks 🙏 a lot !! Authentic and advance too. Great 👍
Always amazed at solid you are.. great tips and you look amazing
Bent hip-hinge abduction jeeeezzzzz what a wicked move never tried it before!
wow my glutes were so sore but in a good way. Time to recovery and feed my glutes!!
Thanks. Going to try this for my weekend workout at home !
Thank you for the video.I can finally feel the burn
Awesome glute routine! I LOVE this
This is such a great workout! Did it tonight !
Omg this is an absolute glute death!!!!!!!!☠️ like I'm already feeling it just watching this video!!!! Gonna try it right after my workout!!! Also i think it's an awesome glute activation on rest days - just 1 set would be plenty 🙈🙌🏼 thank you Bret again and again!!!! If not you I would never be where I am with my booty gains!!! Hope I'll meet you one day!!))))
Ekaterina Timofeeva Love Hi, may I ask what you do for booty gains? I’m just starting out and I do barbell hip thrusts & glute bridges but idk what else I could do just to grow my butt 🙈
Nice! Thank you for all of ypur tips and tricks!!
Great video, Bret!
thought i was the only one that used 2 resistance bands while doing the glute bridges lol
but i like to close my legs , then open them and go up then go down and close them and repeat , i feel the burn in my glutes better that way
There are so many different bands on Amazon. How do I select which ones to buy?
This guy is the best !
great content, as always!
You are super coach big thumbs up 👍🏼
1. Glute Bridge: 10 reps, 3-sec pause 1:40
2. Squat: 10 reps, 3-sec pause 2:15
3. Lateral Walk: 20 steps each way 2:40
4. Quadruped Hip Extension: 30 reps/side 3:45
5. Standing Hip Extension/Abduction: 30 reps/side 4:40
6. Seated Hip Abduction: 30 reps, 3-levels 5:20
7. Hip-Hinge Abduction: 10 reps, 3-sec pause 6:20
Thanks Bret!! Really helpful
You’re awesome I wish there was a glute lab in sf
Loved the video, thanks so much! Also, there’s a girl or woman writing comments on other people’s videos saying that YOU, Bret Contreras, believe that if we train the gluteus medius and the gluteus minimus we’ll end up with way worse hip dips. Is that true?
I just did this, doing three sets of each and I felt it in my glutes where i feel like I need work . Please kick out more videos like this! I do stretchers and activators one day and then pumpers like this for my next work out. This quick sequence was perfect
Jasmine Kirk I don't know if you knew this but he posts a lot on his Instagram account. Those are not detailed videos like this though :/
Gregorio I don't have instagram or Facebook so i sometimes check back to his instagram that's viewable. I found his bad ass circuits that I did these last two weeks. lol I've become obsessed with anything this guy puts out!
Exactly what I was looking for, will give this a go!
Fantastic
I love all your vids!
Thanks Bret!
Fantastic.
SO informative :) Love your work
Great vid! Really well explained.
Thanks so much for this video! You are the best 🤗🤗
Hi Bret. Thank you for you videos. I have a question regarding glutes activation.
My glute area looks lifted during the glute exercise. However everything goes back to normal “saddleback” after ☹️.
I think I have a good amount of muscle mass, I am not looking to grow the muscles. I am hoping I can get them to activate the right way during functional movement.
I do external and internal hip activation, glute medius and max activation/exercises.
Is it possible to train my hip muscles to activate the right way during normal walking and standing.
Your feedback is greatly appreciated.
youre awesome BC.
thanks for this
I love you already. Thank you so much for helping us women improve and work on our BOOTY
This is awesome ! Thank u thank u so much for sharing this!!
Amazing Bret thank you
Great minds think alike
I take those huge bands for pull ups particularly the thickest green one which has 150 lbs of force on it
Double it up, and put part of it above and part below the knee
Just feels better that way
Brett, can you do a video on the highest activation for hitting saddlebags or lower glute/side thigh fat that hangs on for dear life in women? I know this is 60% diet but would really like to target that area in my workouts properly.
This is good, thanks
I needed this.
I've heard so much about you Mister glute guy I'm glad I'm following you now you've got some good stuff. Hey I'm going to be 51 years old and I want to grow my glutes and trim my waist. So many exercises to do not sure when to do them and what to do. Supplements also? Thks
Amazing
Brett's "glute loop" might be a better option than these mini bands. I think that product was released after this video was made(?) Get one!
Thank you! You’re the best!
Thank you so much
Love love love. I'm in ❤
감사합니다^^
holy moly, 1 round for a warm u! whew. my glutes thank u!
Is it healthy to do different intensities of glute exercise everyday?
Damn my ass is burning just thinking about doing these
love this OMG!I have to go get those bands my flutes are getting used to all the exercises 😒.
Thank u!!
Bret is awesome! 🦵
Excited to try this on friday =) Amanda Latona's Booty Queen Bands (the black one) would be awesome for any guy, you probably would only use one. just my suggestions. thank you for this great video
omg this is hard! just received your gluteloop (2) and trying this out with it! aaaarrrrgggghhhhhh
Me encantaría traducciones a español. Me gustaría aprender mucho de tus conocimientos
For the last exercice, i dont agree about the posture, it may causes knee injury , i think we should keep the legs straigh with a litte small distance betwen them
This set comes with 5 bands of varying resistance, a storage bag, ruclips.net/user/postUgkxS7ex6L4sMqpaTn4LnBPyBmRQsSingL8y a small pamphlet with some sample exercises, and an access code for an online workout video. I haven't viewed the online video, so I cannot speak to the quality of that piece of the set. However, everything else is perfect for what I was looking for. The bands are durable, and the resistance strength varies enough between bands that they're each useful for different exercises and provide a great challenge as you gradually increase the resistance level for certain exercises. The only band I don't use very often is the lowest resistance band, but even that is nice for exercises that target weaker/seldom used muscle groups.
Can this be done everyday as certain muscles recover faster or do I treat it like other workouts where I have to rest 1 day??
Love this !
Why does leaning and rolling the feet matter in seated hip abduction?
different degrees of hip flexion activate different parts of the glute medius. Try it out and see.
Any recommendations for alterations to BSS? I was born pigeon toed and my feet angle inwards, they don't rest flat on the ground, which makes them nearly impossible for me. And thank you!
you are the shit!! thank you so much for posting this. what brand of bands do you recommend?
Melissa Norred try booty bands by xbands! They don't slip or snap
I want to buy one of your sewn flute loops but I don’t know the weights of the regular or strong one. I’m pretty certain I am a small. But I would like to know the weight of each before I buy. I’ve used an extra strong rubber band in the past and that worked for me. I wouldn’t be using this much for squating and stuff I will use it for leg lifts and duck walks and such so a little stretchier. Thanks!!!!
Glute ***
I feel like I am gonna pull a muscle with the exercises that involved kicking the leg up. Why?