Here are demonstrations of the 12 exercises from The 30-Day Ultimate Better Butt Challenge. See the blogpost to read about the specifics: bretcontreras.c...
1. Squat 0:03 2. 2. Single leg Romanian deadlift 0:15 3. Hip thrust 0:36 4. Band seated hip abductors * 0:51 5. Reverse lunge 1:15 6. RKC plank 1:29 7. Single leg hip thrust 1:44 8. Side lying clam raise 2:02 9. Bulgarian split squat 2:21 10. Lateral band walk * 2:49 11. Reverse hyper 3:12 12. Side lying hip raise 3:37 * = band needed for movement rep scheme not given
Thanks. Great workout. Only change I would make is - on the plank don't have hands come together toward center of the body. This causes internal rotation of the shoulders - which takes away from developing optimal posture. I would have hands/fist facing directly forward from the shoulders, which would cause shoulder blades to pack down and together in the back - thus strengthening the back and creating good posture.
HAHA funny story Bret, my friend always complaining about her flat butt. I told her do these exercises I found from the "glute guy" at the time, showed her all the data and told her give it 30 days the numbers don't lie. This was almost 2.5 maybe 3 yrs ago, She called me screaming, about 22 25 days in I thought she was hurt.....😨 she split the back of her pants. I told her WELCOME TO THE BABY GOT BACK CLUB"😉
All do respect,I watched several of your videos with very young women who have very fit glutes.I am a 53 year old woman who has a very flat butt , even when I gained 30 pounds it was still flat.Thats a challenge I like you to achieve
Can't wait to try these. I used to do NO glute isolation and had the best glutes, now they're gone and I have to isolate them back to their glory days. You're the best Bret!
@@mrs.bartlett6047 It's never late to improve yourself, and it helps no one to think about lost time. Just work with what you have now in order to achieve the best version of your current body (if that's your goal; just being fit and healthy, or maintaining, is a worthy goal too). Good luck!
1) squat 2) single leg RDL 3) hip thrust 4) seated hip abductions 5) reverse lunge 6) plank 7) single leg hip thrust 8) clam raise 9) bulgarian split squat 10) lateral band walk 11) 12) lying hip raise
Thank you Mr. Glute Guy. We sure accept this challenge. I want to say something - I haven't found anyone until now who exclusively has tailor made exercises for glutes.🖖
Mr. Glute Guy Im really struggling with this workout. I'm should I have an unbalanced one my left side. I need some of your wisdom to help get stronger please. Help please!!!
Hola Bret soy una seguidora tuya pero casi lloro mirandote porque no te entiendo lo que dices fuera posible que hicieras los videos con traduccion para nosotros los latinos
Yeah, me did, amazing results... I keep doing it permanently.. I dont like when my legs get strong too so I keep repeating week 1 and 2 mostly but in the begging I did it all... and from time to time I reach week 3 as well
@@jennyrincon7368 bretcontreras.com/the-30-day-ultimate-better-butt-challenge/ I follow the schedule you find here. I cant always do everyday but I keep the schedule even if sometimes I do a day or 2 of brake in between. First time I did it all, the whole 30 days as it is in the schedule of the blog. It was hard but trust me... you get amazing results....
Ciao from Italy!☀️ great video (although I discovered it just today 😬).One question:after performing squats or lunges,especially the day after,I always experience knee pain most of all when I sit down or going down stairs. I checked with a PT if I do the movements right,so I have no doubts about the technique. Could it be,I “just” have weak knees and therefore I should avoid this kind of exercises and focus on hip thrusts,bridges,...? Appreciate your advice!🙏🏻
You have to always warm up a lot. Do maybe 10 minutes on the exercise bike before you start any lower body training. Then when you do the exercises, don't "ride the tendons and joints". Meaning, always concentrate on the muscles you're working and always let the muscles control the movement, especially on the excentric portion (coming down). There is really no exercise to avoid, think about rehab, things get better if you use the body, not if you avoid training. But you have to use 100% correct form and 100% muscle tension. The day after training and on free days, do half an hour on the exercise bike, medium pace. This will keep the knee in use, and will also reduce muscle soreness (DOMS) by transporting waste products out from the muscles.
Lily Ayala yes girl! I had the same problem! I started following some of Vicky Justiz's and Whitney Simmons videos, and the other day a coworker asked where my booty came from! Only been about 2 1/2 months!! 🙌🙌🔥🍑
Grace Sáenz Sure!! What a lot of ppl don't realize is, you have to activate those glutes before you start with the weight. Like before you do any weighted hip thrusts or what u usually do, I like to activate them with 30 hydrants and 30 donkey kicks. My two favs lol. Recently, I started putting my 8lb dumbbell under my knee before each for a little resistance. You can use a band, too. Even 30 bodyweight squats will activate them bad boys! You can literally feel them "waking up" lol. Check out Vicky Justiz's glute activation video!! She's the main one I started following. She has a ton of beginner at home bodyweight glute workouts!
Grace Sáenz also, more protein!! And healthy fats such as avocado really helps the entire process!! And always remember, muscles grow while you're resting..so three times a week, 30-40 mins is more than sufficient for a beginner glute workout
There are no fixed reps with these sort of exercises, since everbody's capabilities will be vastly different. Do enough reps of an exercise to where it becomes quite difficult. But i would only go to failure towards the end of training. Otherwise the other sets will be compromised early.
You can add weight if you'd like or what you could do is just add this to your normal workout program as kind of a supplemental workout. If you train in the afternoon/night, do this workout first thing in the morning when you wake up and then do your normal workout at your normal time. If you train in the morning, do this workout before bed or right when you get home from work. All these exercises can be done at home with minimal space and equipment. Basically all you have to do go out and buy a resistance band.
To can use weights if these exercises aren't challenging enough with just the use of body and you want it be a lil more challenging. but if you are now starting your objective is to learn to do the exercises correctly as it can result in injuries if done wrong .
1. Squat 0:03
2. 2. Single leg Romanian deadlift 0:15
3. Hip thrust 0:36
4. Band seated hip abductors * 0:51
5. Reverse lunge 1:15
6. RKC plank 1:29
7. Single leg hip thrust 1:44
8. Side lying clam raise 2:02
9. Bulgarian split squat 2:21
10. Lateral band walk * 2:49
11. Reverse hyper 3:12
12. Side lying hip raise 3:37
* = band needed for movement
rep scheme not given
So all of the exercises are body weight and can be done anywhere anytime? Genius!
These are some of the best glute exercises I've ever seen! Thanks for sharing!
I agree.
Thanks. Great workout. Only change I would make is - on the plank don't have hands come together toward center of the body. This causes internal rotation of the shoulders - which takes away from developing optimal posture. I would have hands/fist facing directly forward from the shoulders, which would cause shoulder blades to pack down and together in the back - thus strengthening the back and creating good posture.
HAHA funny story Bret, my friend always complaining about her flat butt. I told her do these exercises I found from the "glute guy" at the time, showed her all the data and told her give it 30 days the numbers don't lie. This was almost 2.5 maybe 3 yrs ago, She called me screaming, about 22 25 days in I thought she was hurt.....😨 she split the back of her pants. I told her WELCOME TO THE BABY GOT BACK CLUB"😉
This looks like a really good activation routine before heavy lifts thank you!!
All do respect,I watched several of your videos with very young women who have very fit glutes.I am a 53 year old woman who has a very flat butt , even when I gained 30 pounds it was still flat.Thats a challenge I like you to achieve
Can't wait to try these. I used to do NO glute isolation and had the best glutes, now they're gone and I have to isolate them back to their glory days. You're the best Bret!
I almost feel like its hopeless getting what I had back now. Hate that I let myself go like I have, I've lost so much muscle tone over the years
@@mrs.bartlett6047
It's never late to improve yourself, and it helps no one to think about lost time. Just work with what you have now in order to achieve the best version of your current body (if that's your goal; just being fit and healthy, or maintaining, is a worthy goal too). Good luck!
@@samevans1289 Thank you and love your name.
@@mrs.bartlett6047
Thanks! The "mediocre" part? 😜
@@samevans1289 🙃 yes
1) squat
2) single leg RDL
3) hip thrust
4) seated hip abductions
5) reverse lunge
6) plank
7) single leg hip thrust
8) clam raise
9) bulgarian split squat
10) lateral band walk
11)
12) lying hip raise
I start tomorrow, can't wait. First 30 day challenge was great but was looking for more and here it is!
Did you continue doing this for the past 6 years? And if so, did you see any improvement?
@@stephentalley7829 also want to know
Am having a sleeping butt and hope this helps me out Love you bret all the way from Ghana 🇬🇭😘
Thank you for that Bret I’ll be trying it out.
How can u not love this guy?!! 🔥🙌🍑💜
Thank you Mr. Glute Guy. We sure accept this challenge.
I want to say something - I haven't found anyone until now who exclusively has tailor made exercises for glutes.🖖
Awesome! Thanks Bret for sharing.
Nice and simple, easy to do at home! Thanks so much!
simple. to the point. great video. adding this to my collection. thanks :-)
Great job... now should I do all of these on leg day ?
And how Many set and reps ? And how often? Daily or weekly?
Thx
Yo
I think you need to make a glute day..
I'll take your challenge and raise you Valslide reverse lunge! Love the beard on you!
Thank you for sharing this Bret! :)
I'll try this. No reason not to. Who doesn't want strong glutes! Thanks Bret
Awesome videos!!! Thanks bret!!!!!
Butt exercises are great for two people to do together. Pretty much anywhere.
Im gonna look like Kim kardashian in a dew months. Ill keep u posted
Hector Lalalala how's it been so far?
Hector Lalalala how’d it go?
@80/20 hahaha
Another routine for me thanks a lot!!
Bulgarian squats are awesome. I feel like I can do one legged squatting easier . Am I the only person that thinks this
Mr. Glute Guy Im really struggling with this workout. I'm should I have an unbalanced one my left side. I need some of your wisdom to help get stronger please. Help please!!!
😊then I will keep on trying.Thanks😘
Great moves! Hope I'll be able to do some when Lower back gets better :-)
Hola Bret soy una seguidora tuya pero casi lloro mirandote porque no te entiendo lo que dices fuera posible que hicieras los videos con traduccion para nosotros los latinos
Maria Angela Quintero en el link, aparece el calendario del desafío. En este video explica cómo se hace cada ejercicio que menciona en el calendario.
Did I miss it? How many reps per exercise?
PLEASE tell me if a 59 y/o woman with a droopy bootie can still get it to lift! Everyone tells me “no”. Is there hope?...
Girl you CAN!!!!!!!
Of course you can whoever said no is weak and insecure
I love this guy,, butt genius!!!!
Anyone completed the challenge and had success?
Yeah, me did, amazing results... I keep doing it permanently.. I dont like when my legs get strong too so I keep repeating week 1 and 2 mostly but in the begging I did it all... and from time to time I reach week 3 as well
@@elenadafina9543 how many rep? Everyday?
@@jennyrincon7368 bretcontreras.com/the-30-day-ultimate-better-butt-challenge/ I follow the schedule you find here. I cant always do everyday but I keep the schedule even if sometimes I do a day or 2 of brake in between. First time I did it all, the whole 30 days as it is in the schedule of the blog. It was hard but trust me... you get amazing results....
Ciao from Italy!☀️ great video (although I discovered it just today 😬).One question:after performing squats or lunges,especially the day after,I always experience knee pain most of all when I sit down or going down stairs. I checked with a PT if I do the movements right,so I have no doubts about the technique.
Could it be,I “just” have weak knees and therefore I should avoid this kind of exercises and focus on hip thrusts,bridges,...?
Appreciate your advice!🙏🏻
You have to always warm up a lot. Do maybe 10 minutes on the exercise bike before you start any lower body training. Then when you do the exercises, don't "ride the tendons and joints". Meaning, always concentrate on the muscles you're working and always let the muscles control the movement, especially on the excentric portion (coming down). There is really no exercise to avoid, think about rehab, things get better if you use the body, not if you avoid training. But you have to use 100% correct form and 100% muscle tension. The day after training and on free days, do half an hour on the exercise bike, medium pace. This will keep the knee in use, and will also reduce muscle soreness (DOMS) by transporting waste products out from the muscles.
You could check with a physician if it persists to avoid injuries
How many reps each ex. Challenge excepted I finished the other 30 day challenge feel great. Tnx Marc
Marc Assaraf *accepted
Dude. What kinf of dumb question is that. Do it till failure.
Heck yeah! I have a pancake butt 😭 I'm starting this tomorrow!!!! Thank you so much 😘
Lily Ayala how’d it go??
Lily Ayala yes girl! I had the same problem! I started following some of Vicky Justiz's and Whitney Simmons videos, and the other day a coworker asked where my booty came from! Only been about 2 1/2 months!! 🙌🙌🔥🍑
Amy Lynn ooh may I know which work outs you do the most?
I do barbell hip thrusts and glute bridges but idk if it’s enough to grow the booty 😌
Grace Sáenz Sure!! What a lot of ppl don't realize is, you have to activate those glutes before you start with the weight. Like before you do any weighted hip thrusts or what u usually do, I like to activate them with 30 hydrants and 30 donkey kicks. My two favs lol. Recently, I started putting my 8lb dumbbell under my knee before each for a little resistance. You can use a band, too. Even 30 bodyweight squats will activate them bad boys! You can literally feel them "waking up" lol. Check out Vicky Justiz's glute activation video!! She's the main one I started following. She has a ton of beginner at home bodyweight glute workouts!
Grace Sáenz also, more protein!! And healthy fats such as avocado really helps the entire process!! And always remember, muscles grow while you're resting..so three times a week, 30-40 mins is more than sufficient for a beginner glute workout
Brett, how many reps knucklehead? LOL I'll do the challenge but I need to know how many reps please. Thank you for all your GREAT info, luv yah!
Till failure
Hi Bret, new to ur channel. How many reps of each should I do of each of this if I am doing 2 rounds? Or how many rounds do u suggest.
There are no fixed reps with these sort of exercises, since everbody's capabilities will be vastly different. Do enough reps of an exercise to where it becomes quite difficult. But i would only go to failure towards the end of training. Otherwise the other sets will be compromised early.
Set/Rep count for each exercise?
Brett, where can I get the body band? Thank you
As a guy, I think more women need to be made aware of this. And as a PT, more folk in general need to also.
Nice video Bret.
As a girl, I think more guys should be made aware of this. What a coincidence!
@@artikagunathasan4040 flabby man butts are the worst
I do all this,imma pt as well
How many reps of each exercise?
TILL FAILURE.
Uh 🧐 I can Totally hear his knees 😳
How many sets of these should we be doing ??
In the description below video, he has a link to the glute challenge. Look for the calendar.
Everyday ?
could these be done with weights?
The hip thrusts, reverse lunge and Bulgarian split squat can be done with weights, definitely!
You can add weight if you'd like or what you could do is just add this to your normal workout program as kind of a supplemental workout. If you train in the afternoon/night, do this workout first thing in the morning when you wake up and then do your normal workout at your normal time. If you train in the morning, do this workout before bed or right when you get home from work. All these exercises can be done at home with minimal space and equipment. Basically all you have to do go out and buy a resistance band.
To can use weights if these exercises aren't challenging enough with just the use of body and you want it be a lil more challenging. but if you are now starting your objective is to learn to do the exercises correctly as it can result in injuries if done wrong .
i wanna know how many rep sets to do??
@@teena5723 same I just did it n did 15 rep for each leg n 20-30 if it was something like squat/bands/hyper
🔥🔥🔥🔥🔥🔥💯💯💯🙏💥💥💥💥
This challenge isn’t available anymore?
Someone in the thread mentioned to Google 30 day ultimate better butt challenge Dr. Laura Chesher
How many reps/sets do you recommend performing of each?
In the description under the video is the link to his blog where you can see everything explained
Good luck!! :)
⁰p