Dr. Bret Contreras: How to Build Bigger Glutes & Legs

My guest is Dr. Bret Contreras, PhD, CSCS, a leading expert in glute training. We cover key strategies for maximizing glute growth, explore the anatomy and function of the glutes, and break down effective exercises like the hip thrust. We discuss how to structure training programs based on individual goals, the importance of prioritizing recovery, and common mistakes that hinder progress. Additionally, we examine how physiological differences in women’s training should inform program design. Finally, we explore the importance of staying adaptable to evolving scientific research and optimizing training methods for better results. Whether or not glute development is your primary focus, this conversation provides actionable insights for achieving consistent progress in strength training. Read the full episode show notes at performpodcast.com. Thank you to our sponsors AG1: https://drinkag1.com/perform Momentous: https://www.livemomentous.com/perform Parker University: https://parkerseminars.com David Protein: https://davidprotein.com/perform Timestamps 00:00:00 Bret Contreras 00:02:10 Women vs Men Training Goals, Glutes 00:11:51 Glute Development & Women, Training Goals 00:18:51 Sponsor: Momentous 00:20:30 Booty by Bret, Glutes 00:28:10 Hip Thrust Exercise Development, Skorcher 00:38:22 Hip Thrust Popularization, Bench Press Evolution 00:47:03 Sponsor: Parker University 00:48:30 Tool: Hip Thrust vs Glute Bridge; Women vs Men Lockout Strength 00:57:19 Glute Anatomy 01:05:06 Training Glutes, Recovery, Tool: Rule of Thirds 01:13:08 Tool: 4 Exercise Categories & Variation; Recovery 01:20:51 Sponsor: AG1 01:22:32 Rotating Focus, Periodization, StrongLifting Program 01:30:32 Monthly Rotating Exercise Focus, Abductor vs Adductor 01:40:31 Tool: Rule of Thirds 01:41:32 Common Mistakes, Personal Trainers, Prioritization, Protein, Effort 01:51:52 Sponsor: David Protein 01:53:18 Common Training Mistakes 01:56:20 Individualization, Passive vs Active Muscle Stimulation, Long- vs Short-Length 02:07:19 Tool: Training Checkpoints; Muscle Engagement During Exercise 02:15:37 Men vs Women Recovery, Hormones, Physiological Differences, Menstrual Cycles 02:28:01 Training Glutes vs Other Muscles, Deltoids, Hamstrings 02:41:12 Hip Thrust & Research, Tempo, Sprint Speed, Range of Motion 02:55:18 Pivoting with New Research, Changing Training Program 03:00:11 Hip Thrust Limitations, Equipment, Functional Performance Transfer, Back 03:09:55 Personalized Goals & Rule of Thirds, Modifications 03:15:12 Training Glutes Without Legs 03:21:08 Recap, Bret’s Projects & Links 03:27:22 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices