Grow Your Glutes Without Growing Your Legs
HTML-код
- Опубликовано: 2 авг 2024
- Grow Your Glutes Without Growing Your Legs
To join my flagship glute building program Booty by Bret, click here: bit.ly/BootyByBret2023
To buy my BC Strength glute building products, click here: www.bcstrength.com/
To buy my best selling booty bible "Glute Lab," click here: bit.ly/GluteLabBook
To view all of my products and services, including customized programs and a link to subscribe to my newsletter, click here: linktr.ee/bretcontreras
Everyone these days seems to want to grow a booty while not gaining any additional leg mass. While I believe that the vast majority of lifters should indeed be training their legs hard, some lifters need to employ special tactics in order to reach their goals.
In this video, I tell you which exercises to focus on and which exercises to avoid if you’re striving to build your glutes without building your legs. To simplify things, I created this PDF: bretcontreras.com/wp-content/...
I hope you enjoy the content!
#GluteGuy #HipThrust #GluteLab #Stronglifting
Follow me on instagram:
/ bretcontreras1
/ bretcontrerasespanol
Video Shot & Edited By: Alex Razo 
Спорт
![Gunna - one of wun [Official Video]](http://i.ytimg.com/vi/w_JtBYqMgk8/mqdefault.jpg)
Train 3 days a week with the following exercises 10:17
-Barbell glute bridges (3x a week)
-Feet elevated glute bridges
-All hip abduction movements: frontal and transverse plane. Straight up and bent over. Seated hip abduction machine, cable standing, side-line hip raises extra range sideline hip abduction.
-Band exercises: lateral band walks, seated hip abduction, hip hinge abductions
-Hip external rotation: cable cuff
-American deadlift (more pelvic tilting)
-Cable kickbacks
-Back extension, but with your feet flared out ad upper back rounded
-Cable pull throughts
-Reverse hyper variations: frog reverse hypers, spread eagle reverse hypers, knee banded reverse hypers
-Frog pumps
-Glute squeezes, standing glute squeezes, rkc planks
Thank you!!
Ppl like you make the world a better place 😌😌🥰🥰❤️❤️❤️❤️❤️❤️❤️😂
Thaaankssssssssss
Is there any that doesn’t require machine or weights? Just the butt squeezes right?
Thank you soooooooo much
I’ve definitely noticed that as I’ve gained glute strength, my lower back doesn’t hurt as bad or as often 🍑
Funny enough, same for me! I used to be in so much pain
Same. Found Bret's channel about 1½ months ago, changed up my gym routine. My persistent lower back pain is nearly gone. My running form is loads better.
@@jens1924 Part of why I don't like to run is because my back burns. It's to difficult for me to maintain my posture. Glute training and posture exercises have helped a lot.
This is me right now 😭 I’m in so much pain all the time. Definitely have to take my exercise routine more seriously.
@@rmercedes971 I had to adjust a lot after my physio told me to not do any squats, or well any exercise that put pressure on my lower back until the pain is gone. Told me to focus on core and glute strenght.
For years, countless "grow your booty” influencers have been standing on the shoulders of one giant: Bret. He was conducting the research and publishing the articles years before the industry began to understand the glute muscles, and years before big booty goals became a trend. Bret’s unique mix of Ph.D. academia with years of being a dedicated fitness trainer is an unbeatable combination because you need both to understand what works for the vast majority of people. Most fitness influencers show what works for only themselves or a small group. Few fitness professionals will ever reach the level that Bret Contreras is at.
I’m always amazed at how much he accomplishes in these brief videos. He points out the backward thinking people employ when they exercise their abs to lose fat around their midsection but don’t want to exercise their legs to lose fat around their thighs. At 2:18, he explains body recomposition and shows examples of clients who get lean, beautifully sculpted legs by training their legs frequently and intelligently. He teaches the benefits of giving the joints a break from heavy compounds lifts, and the categories of people (not everyone) who would benefit from glute-specific training versus leg+glute training.
With beautiful editing and beginning at 9:04, he outlines all the exercises that are to be avoided and the ones that should be programmed if you want to grow your glutes without growing your legs. Helpful. Informative. Brilliant.
I’m hopi g these “ influencers will ware thin soon “ they all do the same thing and bring out merch 😴😴😴
@@TheMonkiBrothers Im so tired of people hating fitness influencers, yes they use clickbait titles, and home workouts will never be as effective as going to the gym, but it’s RUclips, and all of the ones I watch come to the same consensus that no one will ever get results just doing 1 video. For the last fing year even going for a walk is ilegal where I live, and without these influencers I would be deep into depression from not moving and completely hating my body, but instead I’m in the best shape I have ever been, and working out is part of my daily routine (2 years ago I made fun of people who worked out) gives me energy, endorphins, and makes me wanna take care of myself. These fitness influencers are getting people off their butts for fucking free, if they wanna sell t shirts and people wanna buy them, what’s the problem? can we please acknowledge there is a place where they are much needed, and can we please start praising people like Bret without the need to put someone else down?
@@Nebula. I’m not talking about Brett . I wouldn’t class him as. “ fake foney influencer” their are a few that are genuine and yes have motivated me . I’m referring to the ones who don’t even have a PT qualification and pinch stuff of others and make Ebooks that a infant can do just constantly trying to Make buck of looking good. It’s an insult to qualified people who have spent years ( me 5 years ) studying.
@@TheMonkiBrothers I know you are not talking about Bret, hence why I said “can we please start praising people like Bret without the need to put someone else down”. And congrats to you for studying your ass off to get qualified, but I don’t see you sharing your knowledge online, and the few influencers who are qualified tend to avoid these home workout videos, so Chloe ting, Pam Reif and Madfit, get all the credit in my book, cause even though they don’t have a degree they completely succeeded in getting me and so many people motivated, and that’s all most of us are looking for
@@casetitus4221 Stfu
I can’t believe how much free amazing information he always gives us 🥺
Yes 🙌 so thankful! Love him ❤
Ladies love the assman
My quads grow very easy. Glutes dont. That’s why I’m here! I don’t mind having muscular legs but my glutes are not in proportion at present.
And I feel like that's the only reason to say I dont want to grow legs , but glutes only. I feel like most women are just looking for the illusion of having a bigger butt by having small kim k legs and a big butt. But , some ppl are just quad dominate.
I'm the opposite, I'm glute dominant. My quads are very slow to grow. I'm hoping he will make a video on how to grow legs without growing the butt
rosa99 hi! I’m no expert or trainer but I would think maybe trying the leg extension machine to grow your quads might help?
@@sEgeN111 you can try burning out your glutes before performing quad exercises so that your glutes don’t take over. you can also do quad focused stances like narrow feet placement on the squat as opposed to sumo stances.
@@marosi1 I think that works the other way, if you pre exhaust a muscle it will activate more than the other muscle therefore it will put in more work and get more damaged growing more. Pre exhaust the quads first before your other exercises and you will start to target your quads more
- [ ] Hip thrust with focus on glutes
- [ ] Glute bridge
- [ ] Elevated glute bridge
- [ ] Hip abduction
- [ ] Banded side walks
- [ ] Banded hip abductions
- [ ] Hip external rotations
- [ ] Cable cuff hip external rotation
- [ ] American dead lift
- [ ] Cable sick back
- [ ] Back extensions -
- [ ] Cable pull through
- [ ] Reverse hyper variations
- [ ] Frog reverse hypers
- [ ] Spread eagle reverse hypers
- [ ] Knew banded reverse hypers
- [ ] Frog pumps
- [ ] Glute squeezes
- [ ] Standing glute squeezes
- [ ] Rkc plank
Thanks so much
Appreciate it
I love how you incorporated in the video images( short videos ) of the exercises that you are talking about in that moment!
Great content as always!
yeah! Very well scripted and edited. This is something that lacks in a lot of the videos I watch, when they talk about some exercise and simply don't show what they're talking about.
I agree. Easy for beginners to identify exercises.
@@luguidubiela1654 s
Liki
Right ttttt
Busting them myths, one vid at a time 👏🏻
Bret's free PDFs are raining on us from heaven
🙌🙌🙌
Link
Where can I find??
@@girlygymnastgirl its in the description
@@girlygymnastgirl kkiiii
I really thought I was gonna have to rewatch with a pen and paper to write things down but then he hit us with a PDF - I'm officially a subscriber!
He sounds like Joaquin Phoenix! Such a nice voice to listen to~
This is common for women who are quad dominant!
No he doesn’t! But he’s still quad Boss😉
@@snappypanda8258 what?
@@snappypanda8258 ????
“Thought you’d like to hear it straight from the horses mouth” 😂 I love how justifiably arrogant he is 😂
If the glute god says so, I DO IT! No questions asked!!!
I have a Bachelor's degree in Kinesiology, been a figure competitor and a powerlifter and I still learn so much from your videos!! Thank you for sharing your expertise with us!!
I like ur humility
So glad you decided to do videos! Thank you!
The content has been 🔥🔥 always look forward to your uploads
So happy Bret's producing all these youtube vids
Your channel is BY FAR the best lower body channel out there. I learn so much every time.
Can’t get enough of your videos, you always make us learn something new.
I've been following you for over 2 years on Insta but just subscribed to your yt channel. I love all the precious info and no*bullsh**t posts. Thank you for keeping training simple and real 🙌🏼
I love how straight forward this was. Thank you !!!
The intro the content everything is perfect
Always looking forward to your content 🙌 gets me so motivated for my next training session
Just bought your book! I’m so excited to keep growing my glutes with your techniques. Btw thanks for all the research you put into making your strategies science based!
Bret, please do a video on hip thrust form and different types of hip thrusts!
This is golden knowledge thank you bret for all u do
Already on the right track! Thanks for the reassurance Bret! You’re the best GLUTE GUY hands down 🙌🏼🙌🏼
Thank you for the PFSs! I also like the way you paired a visual with the exercises you talk about. Master GLUTE Blaster! Thank you!!!
This guy is really worthy to recommend to your friends for them to watch.
Thanks for sharing this info. I’ve always had over developed quads from 20+ years of soccer. But I’ve also always felt that I needed to do squats and lunges and deadlifts. Looking forward to giving this a try and focusing strictly on the glutes to see how things work out. 💪
Thank you so much for making this! I look forward to the 12 wk ebook!
Most educational and truly helpful channel on youtube. You include everything not just what people "want to hear". Thank you.
I love your material! My favorite thing to listen to and watch. so fun! thanks
Thanks for giving us so much quality content ❤❤❤
Quality videos coming out Bret! ❤️
I love all the info you apply to your videos i dont skip to the point i watch the whole thing . Thank you
Thank you for being a knowledgeable, reasonable human being! I am aware that I need to train my legs a lot too but I like isolating my glutes on occasion. I'm glad to see you explaining to others why training your legs doesn't necessarily mean you can't have a good balance of leg to glute muscle. Awesome job being clear and informative! Thanks!
finally real help i can use that also had clear examples. thank you
I could never not like your content. Thanks, much love and respect.
This was so helpful. I am in the disproportional quad and hamstring growth category. Love learning from you! Thanks for everything!
This is excellent information! I’ve definitely noticed an increase in my quads which wasn’t part of my training plan. Yes my strength has improved tremendously but overall, my goals were primarily for glute growth. Much appreciate your content Bret!!
Your knowledge literally changed my life, I bought a glute lab book last month and also Hip thruster lite and I been Hip thrusting for a month now and my glutes have grown so much already and also I feel full of energy and much stronger than ever before, Thank you so much!
Thank god for having u
You’re good to us, Bret. Thank you!!!
Finally a real glute video with backed up experience. Loved it! My weakest part.
Så jäkla bra!!! As we say in Sweden....
God damn this is really GREAT!!!😂👍⭐️💪🌸⭐️
Thanks for the PDF!!! Printed out and in my gym notebook for reference
You're always so detailed, can't thank you enough for your time!! 💕
10:17 if you want to know what ecercises you should to to grow your glutes and avoid the talk.
Thank you!
Thanks
When I first started glute work my legs grew first then I started seeing glute progress. At first I was confused and kinda upset but now I think my body wanted to build a strong foundation to support a stronger glute 🤷🏽♀️
Same this happened to me as well. My glute starts growing now I can tell
Same here... I really want pretty toned legs as well as glutes so I'm sticking with what I'm doing now. I may add in a few of the things he mentioned though 😀
My favorite days and most "swollen" feeling days are the days I use the cardio machines, but flex as I walk or flex as I step up, and put the tension at top level on all the other machines.
@@nellybelly0702 I'm like you. I just really go play and do whatever I feel like doing, I figure as long as I'm doing I'm building muscle and prayerfully losing fat
@@nellybelly0702
My
Great info! Thanks Bret
Thank you for having a pool table in the background. I just love that!! New sub here. You are dignified and informative. I’ll be watching a marathon of your videos on this snow day in Denver. Day 1 at the gym today... again! I mean it! I’ve had it planned, for real, so I’m going. This is perfect timing that I’ve been led to your video!
He’s completely right...I loooove the leg press, extension & curl machines. My legs are lean strong & I look leaner when I use them (I am softer at the moment as no gyms open in the UK) but I weigh the same. Much protein in diet means I don’t lose weight but lose fat 🦵🏻
I am struck by the comforting humility that comes across in the way you communicate the mastery of your craft. I also appreciate the dignity you give to your viewers with the way you speak about fitness goals. It lacks the common patriarchal gaze that is too often cast upon the muscle building experience. It's refreshing.
YOUR THE MAN BRET 💪🏻👏🏻
thank you for such incredible forms for focusing on the glute.
Wish you had a gym in Houston! Love you videos!
This is one of the best "glutes without legs" videos out there! I would love a glute bridge video! I think hip thrusts have largely stolen the spot light that many forget how great glute bridges are. The feet elevated variation you described here looks great - would love to see any additional variations you recommend.
Glute bridges with resistance band and laying hip abductions get me everytime 🙌🏻
Very informative! Thank u so much that you share with us with your huge knowledge! 🙏🏻
Man i love this man he explains this so well
Thank God for you!! Finally someone who isn’t telling me to do squats to grow my glutes. Unfortunately, I am more quad dominant so my legs grow a lot more compared to my glutes. I’m definitely going set my week up to solely isolate my glutes by using the exercises you suggested for glute development. Thank you so so much!!
I’m into fineness , those were some great advices , very informative
Thank you so much ❤️🙌🏻
You’re the man. Thanks for everything!!
This is the best video ever 😭👏🏽 adding these ASAP with my ankle weights and band to my workouts!
Thank you for this! I just finished up my college swimming career last spring. I built up super strong quads and hamstrings but at this point I’m not working out 20 hours a week and it’s too hard to maintain. I’m in the weird in between of wanting to decrease my muscle bulk but not develop cellulite, but bc of a neck injury all I can do is legs. So I’ve been trying to find more glute focused exercises because the stereotypical ones just work my hamstrings. Which is fine but I’m looking for more variety. So thank you!
I really like how you mentioned that people should train their legs when they don't want to. Old me really wanted to have a bigger butt without toned legs, then it dawned on me that i would look like a Kardashian LOL. Now I have grown to love how muscles look on legs and how nicely shaped they are to give women that curvy look. ♥
I like the new video edition & the colors! Video looks neat!
Bret, you are such an incredible coach. Your channel is a MUST for anyone who wants top notch training advice. Thanks so much for all the great content!
I read chapters 1-14 of your book last year. And I looked at all the excercises at the end of the book. When my gym opened up May 18th after quarantine, I decided to stay consistent. I learned alot from your book! I am now on Chapter 15. Prior to May 18th I never deadlifted nor squated. Nor hip thrusted. I didn't know how , but using your Glute Lab "textbook" literally everything you want to know is in there , haha , I felt confident enough to do those excercises. I've had the most change in body composition now! And my glutes are growing nicely! Yay! The progress is unbelievable! But thank you for your teaching, coaching , and information!
Id just like to add an interesting note.. I haven't done squats in 8 years, or deadlifts ever. I focus mostly on heavy hip thrusts and glute-focused back extensions, and I never, EVER have these 'serial pains' that so many who do squats and deads seem to experience (I'm not saying don't do those lifts.. I'm just making an observation here). Perhaps another anecdote detailing just how safe heavy hip thrusts are (compared to other lifts, that is). Also the whole 'glutes spare the spine' argument. I also want to add that during my very first year of lifting (where I did nothing but squats), I had continual sharp pains around my shoulder blade area, and this was the only time in my lifting lift I ever injured myself with a lift. I pulled a muscle in my lumbar while pushing too hard on squats one day. With thrusts, if and when I fail, I simply go straight back down.
Girl your body is fire 🔥 😍
I’m definitely trying this! I have terrible lower lumbar pain from work and I’m feeling down / plateauing with a squat. Deadlifts kill me. This might be a great replacement for the squat!
But your body was made by BBL 🤔
@@BlackNightOMG thanks for the compliment
@@Aspenfawn if your glutes are natural holy omg, guess focusing more on hip thrusts and not so much on strenuous squats, do work.
Extremely helpful, changed all my fitness routine! I see big results! Thank you so much!
Thank you so much for sharing this! 💕
When he said no deadlifts my heart hurt a little lol
Honestly, 1 week in and I'm seeing a better difference in my glutes. I feel like my glutes are more focused on with the workouts you mentioned
Judging by your picture it's working, it's as if you don't have quadriceps or hamstrings just three tits and a face!
Best video ive seen that fully goes into details, amazing
hi bret im three weeks late but i just wanna let you know that im grateful for all the information you provide its so helpful and i cant wait to learn more from you :)
I desperately needed this video.
I’ve yet to see any booty influencer on RUclips with actual big legs talk about this problem.
Thank you Brett, I will put this advise to use.
Deadlifts made my thighs smaller....of course I am in a deficit. Thanks!
Thank you for these videos they are extremely helpful.
Yesssssss please!!! Thank you for this.🙌
You’re a genius! Thank you for all this information 🙌🏼🙌🏼🙌🏼
I’ve been looking for this information for SO LONG . Not for aesthetics or to have a big butt like a lot of others but as :
1. A former gymnast with reoccurring knee inflammation
2. A person who genetically has HUGE quads and underdeveloped glutes .
This is extremely helpful and encouraging . Thank you 🙏🏽
Bret, thank you. Youre such a great teacher.
Bret, you are so awesome and provide immense value to so many people! Thank you for making information clear and easy to understand! You don't fill your videos with "fluff" which makes me feel like I didn't waste my time watching, and I am always able to receive value from your videos! Also, your channel bumper is awesome, I always love watching it!
Love bands! Loops! And glute trusts, so this will be good!
You’re one of the first guys I’ve seen coach women without being overly touchy. Thank you for this. It’s possible and very easy to not touch women while training them. It doesn’t matter what kind of athletic wear we’re wearing. We are here to gain strength and mobility.
I've noticed this too
💯
There are some stories about him being inappopiate with women🥺! Narcistic to his old gf and making inappropiate comments to clients
@@friedchicken892 we will need proof before believing you from a youtube comment.
@@Kimeesunshine There were multiple comments. As a woman I feel its right to believe the women first. Ive seeen accusations about him on various platforms. btw I only watched these for information sadly Im technically still supoorting but yeah!
Great idea on the Strong Lifting!!!
REALLY awesome video Bret :) As always! Clearly explained.
You are absolutely % on point! I've trained in the past doing squats, deadlifts and using other compound movements and yes my legs got bigger but not my glutes. So due to Covid and being a stay at home mom with a toddler, I've been focusing more on home booty workouts using mainly the ones you recommended and VIOLA, I grew a booty!🍑 Yes my legs are not big but it's all about that glute to leg ratio you mentioned. So YES, I truly believe this video is 💯!!!
this was so helpful! thank you so much for these videos! could you do a video on growing the upper glutes pelase!
Bret I had your program, glute lab book and the hipthurst machine. Best investments in myself. Thank you!!
Truly outstanding analysis, Bret.
"You're gonna be a glute bridging machine" 🤣 me at the gym in my Bert Kreischer voice "I AM THE MACHIIIINNEEEE!!!"
😂💀💀 LOL totally
Couldn’t click on this fast enough! Thank you for your awesome content and expertise!🍑
Thank you. Really appreciate all your input.
Bret you’re a legend 👏👏👏 Thank you very much for sharing your experience and knowledge with us ❤️
PS: I love this video!! I can relate to this issue however I don’t want to take away training completely from my legs. Would you recommend implementing these exercises as a dedicated glute focus day? ✨
This is what I’ve been doing for years and I absolutely love the results. I still do lighter squats and leg presses (100-130 lbs) sumo style. Everything I do is proportionate to a larger glute than leg variation. As far as hip thrusts, they’re the heaviest I go - about 300 lbs but I only keep my heels on the ground and add in bands
Can you show the results?
Your book Strong Curves got my body together! I had a lot of health issues but I’m so ready to get back to your philosophy...glad to see you on YT!
Love your content Bret! ❤️