How to Get a Rounder Butt FAST (ft. Bret Contreras)
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- Опубліковано 1 кві 2023
- Want to grow rounder, stronger glutes? You need to use the right glute exercises and the right glute workout. Today Bret Contreras and I will help you build a 12 week glute workout plan and glutes workout routine - packed with only the best glute exercises out there - designed to get you rounder glutes (translation: big butt) as fast as possible. There's 5 steps to this.
Download the free 12-week glute workout routine below:
builtwithscience.com/gluteplan/
Click below for a step by step training plan that reveals all the best exercises you should do for each and every muscle group:
builtwithscience.com/quiz-pri...
Check out Bret’s Instagram and website below:
/ bretcontreras1
bretcontreras.com/
Click below to subscribe for more videos:
ua-cam.com/users/jeremyethier...
The first step is to figure out how often to train your glutes and with how much volume. Here’s what Bret suggests: three times per week, achieved with a lower upper, lower, upper lower workout split. Bret recommends 36 sets per week. He explained, “According to the published research, we should only be doing 20 or you know, you shouldn't be doing 36 sets, but I'm telling you, the glutes can handle it.” That said, you can’t just do 36 sets of really exhausting exercises like squats or deadlifts. The key is to split up the 36 sets a week: 12 sets from vertical hip extension exercises, 12 sets from horizontal hip extension exercises, and 12 sets from abduction exercises.
As for the best glute exercises to use for each category, let’s start with vertical hip extension. The first exercise is the back squat. Use whatever stance width and foot angle is most comfortable for you, and try to descend as low as possible without too much butt wink. Next up: dumbbell Bulgarian split squats. You’ll want to lean your torso forward and descend diagonally at a slight angle backwards on the way down. Another great exercise is the smith machine reverse lunge. Finally, the Romanian deadlift. Keep your shins vertical, sit back as far as possible, and let your knees bend. Come down to just below your knee caps then use your glutes to thrust your hips forward. For this category, a lower rep range of about 6-12 reps per set usually works best.
To get the upper glutes more involved so you get a rounder butt, you’ll want to do some of the exercises from the horizontal hip extension category. One of my favorite exercises for this category is hip thrusts. Keep your mid back on a bench or pad, push up through your heels to drive your hips as high as possible. If your shins are not vertical, move your feet further in or out. Hold that position for 3 seconds before coming back down. I also like exercises that work the glutes one at a time, so the single leg hip thrust is a great option especially if you don’t have access to weights. Lastly, dumbbell glute dominant 45 degree hyper. Here you’ll need a back extension machine. Set it up so the pad is just under your hips. To better target the glutes, flare your feet out to 45 degrees and round your upper back. Keep your upper back rounded and raise your body up by pushing your hips into the pad using your glutes. If you don’t have access to this one, you can do the reverse hip extension exercise. For this category, a moderate rep range of about 8-20 reps per set usually works best.
Last but not least in our glutes workout routine, hip abduction exercises. First, seated hip abduction machine. I like to recommend leaning forward and holding onto the support. Drive your knees out as far as you can then control the weight back until your knees almost touch together. If you don’t have a machine, you can replace these with bands or the next exercise, the side lying hip raise. Get into a side plank position with your hips and knees bent at a 90 degree angle. Drive up through the grounded knee while driving your hips forward and separating your knees as much as you can. Let the hips move back on the way down. Last but not least, if you have cables make sure you include the cable standing hip abduction. Stand sideways to a cable machine and use a strap to attach the foot of your far leg to the cable. Hold onto the column with your opposite arm, take a few steps sideways until there’s tension in the cable, and then move your working leg in front of your planted leg with your foot slightly turned in. From here, swing the leg outward as far as you can to your side without rotating your foot outward. Now for this category, a higher rep range of about 12-30 reps per set is what I’ve found works best.
Step 5 to building a big butt: build your workouts. Thankfully, Bret and I have also created a free 12 week glute workout routine that will guide you week by week: builtwithscience.com/gluteplan/ . Big thanks to Bret for his help with this video. The man truly is a master at his craft!
![[柴犬ASMR]曼玉Manyu&小白Bai 毛发护理Spa asmr](http://i.ytimg.com/vi/0TsXQ7z2Dh4/mqdefault.jpg)
You can download the free 12 week glute workout routine here: builtwithscience.com/gluteplan/ . Enjoy! Go grow that booty!
Looks like what I needed. Complete workout for glutes. Thanks so much for video.
Don't suppose you can do a video on Dexa scans, are they worth it etc? Seeing a lot of mixed reviews!
I clicked on the link, put my email and haven't gotten anything sent to me
@@brendamarquez3336 me too
Can we get an emg video on all arms & legs already?😢
Imagine dedicating your life to improving butts all around the world. Respect.
🚩🚩🚩
I mean, it's a large area to cover. All he does is to really try and penetrate all aspects of it.
Bottoms up
The man's doing God's work.
Why not if its the trend esp. and it yieldsgood money. People make loads of money from what is trendy during the years as long as they are capable and re invent their job
3:07 Bulgarian split squad
3:11 smith machine reverse lunge
3:30 Romanian deadlift
🎉Horizontal:
4:09 hip thrust
4:29 single led hip thrust
5:15 45 degree extension with rounded back
🎉Abduction
6:13 seated
6:52 laying
7:09 standing
Ty!
You're a hero. I want you to know that.
Legend
OMG! Thank u
You're a TRUE hero! I love you, and I wish I could have your babies!
Whoever edits these videos, needs definitely a raise!
⤴️⤴️Thanks for watching and leaving a comment! send me a direct message with the Telegram username above for support and feedback appreciation🎊 l have something for you🎁🎉
Yes!
Let's get caked up, boys. It's her birthday everyday now, write her name with frosting, let her blow out the candles, bro idk where this went
Lmfaoo
💀💀
"Let's get caked up, boys" said no man ever.... Until now 😅
@@pouroverfinance imagine thinking queer men don’t exist
😂😂😂
Glad glute training is becoming more popular and accepted amongst guys. It actually helped increase my other compound lifts as well as decrease my lower back pain. The opposite sex also certainly doesn’t seem to mind either lol
The same sex thanks you too
We all
Benefit 🎉
So what if it wasn't accepted? Who cares, train what you want! Not what other people find a trend or acceptable.
Everyone looks good with nice glutes. I thought it was so weird guys avoided glutes in the gym. It's just like girls avoiding back, biceps or chest. Plus seriously who doesn't appreciate a nice bum!
what world you live in bro? its always been accepted, even required to build a full body.
This is how an influencer or trainer should be, informative and also using actual studies that were done to show your clients that your knowledgeable and know what and how to place your body and how to execute each exercise with comprehensive techniques and reviews for users to comprehend and understand these helpful videos🎉❤
AMEN!!! So true!
Butts honestly make me so happy.
fr
VERTICAL HIP EXTENSION
2:37 - Back squat
2:53 dumbell bulgarian split squat
3:10 smith machine reverse lunge
3:29 romanian deadlift
HORIZONTAL HIP EXTENSION
4:04 paused hip thrust
4:27 single leg hip thrust
5:13 45 degree hyperextension 5:32 alternative
HIP ABDUCTION
6:14 seated hip abduction machine 6:27 alternative
6:35 side lying hip raise
7:08 cable standing hip abduction
3X12
reALLY USEFUL
Thank youuuu
As a bottom, this is needed. Thank you!!!
Bottom of the food chain? Lol this won’t help you getting higher in the food chain
@@RealJavierEscuella Yeah... he didn't mean it that way Javier.
fr
You’re so real for that
That’s the best position
I'm glad there are some exercises included for those of us who don't go to the gym but workout at home. A lot of channels seem to forget that not everyone wants to go to the gym! I've already got my next 14 weeks scheduled so I'll consider doing this after!
Facts! Sometimes, the gym isn't feasible for some of us
⤴️⤴️Thanks for watching and leaving a comment! send me a direct message with the Telegram username above for support and feedback appreciation🎊 l have something for you🎁🎉
Some DBs, KBs and resistance bands and you can do almost any glute training at home.
its much easier to get results in the gym though.
@@mcpartridgeboy Well that depends how busy your gym is! If you can only go there during peak hours then you won't get the results because all the equipment will be taken! That's why I quit mine and just bought some weights for at home.
i love how it’s all free it just show much much they really want to help people
I was overweight my whole life. 300+lbs throughout my teens and 20s.
It’s been a journey over the last 2 years but I’m now down to 175lbs and STRICTLY focused on muscle building for the first time in my life.
Your videos are incredibly informative and helpful. I find myself learning SO much it’s insane. Thank you for all the inspiration and help! You’re a legend!
Keep going you absolute LEGEND
300lbs as a teen!?!? Wtf
how old are you now, can I ask?
@@FA.9000 30 💪🏻
AYYYYYYYYYY HUSTLE!! YOU'RE A UNITTTTTT!!
This free program is actually more detailed than some of the paid programs from other channels. Thanks!!!
Nice choice of alternatives depending on your available equipment. It's amazing how useful bands are. And the raised leg hip thrust is a revelation!
I absolutely love it when I find exercise channels that give me the scientific side of exercise. Gives me more ways to understand the why i`m doing what i`m doing so it makes me want to do it more.
Thank you Jeremy. So grateful for all your efforts. Shout out to your graphics people as well. Always so well done.
Y'all would not believe that I was wishing for this collab😩. I'm subscribed to both of them and I'm in love with the way they drop nothing but facts
Thank you sooo much Jeremy & Brett!! I’m 61 & still lifting heavy weights… growing strong glutes is my focus .. thanks again 🏋️♀️
61?!
I love this video. It’s really in-depth and helps a lot to make my own workout split for the week. I did almost all the exercises here before but I think I haven’t been doing enough reps to see my glutes grow as fast as they should. Thank you😁
Hey jeremy i love the effort you and your team puts into making videos and have personally found that your routines have worked best in implementing my routine just wanted to say thanks
Thank you so much Jeremy for the amazing and precious information, this video is the best video ever because it's combined between you and Bret.
I'm a follower of you and also Bret, I'm learned so much and still learning from both of you.
Thanks for both of you ❤️
This is the best video I have found! Thank you both for the hard work and amazing video
I'm a man who have had hip and knee surgery and I'm looking for a way to start training my legs again so this is been very knowledgeable and very helpful to me thank you 🙏
Really good video. I need help with glute training. I’m older and now experiencing difficulty building glute and quad muscle. So many good exercises that no one was doing decades ago. Both my quads and glutes have always been resistant to growth. I’m already doing some of these and never thought to adjust my positioning ! Just great content. Thank you. 👍
Your stuff is just excellent man, upper tier teaching and training 👍
Thank you, @AnastasiaVisotsky.
#1 Vertical Hip Extension - Lower Repetition Range of 6-12 repetitions/set
2:35 Back Squat
2:52 Dumbbell Bulgarian split Squat
3:07 Smith Machine Reverse Lunge
3:27 Romanian Deadlift
#2 Horizontal Hip Extension - Moderate Repetition Range of repetitions/set
4:04 Paused Hip Thrust
4:27 Single Leg Hip Thrust
5:13 45-degree Hyperextension (with rounded upper back)
5:31 Reverse Hyperextension (bodyweight alternative)
#3 Hip Abduction - Higher Repetition Range of 12-30 repetitions/set
6:13 Seated Hip Abduction Machine
6:27 Band Seated Hip Abduction (resistance band alternative)
6:52 Side Lying Hip Raise
7:06 Cable Standing Hip Abduction
Best one of these!
Always love the content from Jeremy
Been doing this since October 2023, and I’ve gained 4.5” around my hips and glutes!
For those of us with skinny calves add 1 calf exercise to each of your 3 leg days as well. I couldn't grow my calves for years until I started training them 3 days/wk.
Fascinating! I don't think 36 sets is overkill just because if you do 3 sets of 4 different exercises and then do that 3 times a week it's pretty comparable to people training arms and things at least from what I've seen, I personally cut back though as I want to form the habit again and so training 5 days a week was making it feel like a burden. I abbreviated my workouts by just picking 4 main lifts to do only 4 days a week. 2 days for legs and 2 days for arms. Workout went from 90 minutes to 30-45 minutes, which is easier for me to complete right now. I will consider adding the exercises back in after I feel more conditioned and that the habit is more ingrained 🙂
Thanks for the amazing information! I took an ISSA certified trainer course and they never talked about the different muscles and exercises like you teach here Jeremy. Especially bringing in professionals who really know what they are talking about. I learned the different muscles in the abs and glutes all from your videos
Wow! I'm so glad I found this video. I was planning a workout schedule just like this. These tips are very helpful !
I purchased both books from Bret years ago, and I swear to God I saw massive change to my body. Not just my butt, but my body as a whole. I have been training for some time back then, so I was not a total beginner, yet his program was so successful (and mind you, I'm like a very difficult client, my body responds almost to nothing😢) that I keep advertising his method ever since!
Thank you Bret! And thanks Jeremy for the informative video and the free guide.
Modified my leg routine to be centered more around gluts, as in add more glut isolation exercises and hamstring/quad exercises USING gluts as secondary muscles, and add more glut medius exercises.
I had to make this change out of desperation tho, as a weak gluts resulted in weaknesses in my other heavy lifts, or just general posture.
So there's an additional reason to motivate y'all to increase the glut exercises in your routine 😉
Thanks for this--I appreciate the detail on proper form. Very helpful.
Awesome! I’m also Brett’s follower for long time. He’s the best!
I admittedly don't do too much hip abduction movements. This certainly made me rethink my legs days. Thank you
Nice video! Although my focus is on my upper body and i dont have time to go 5 times a week to the gym, i got inspired for a new leg day routine!
This was very helpful information. Thank you.
the visual lines really help with getting proper form!!
i’m trynna get BBL rumors (i’m a guy)
There's no shame for a guy to want big glutes that's where the power of squating starts
4:12 hip thrust
2:55 bulgarians
3:27 single romanian
5:18 weighted hext
6:18 seated hip thing
6:37 side lying hip
20 good reps at 315 at squat like tom platz said, problem fixed (joking aside, I paid for one of your programs a while back and it's been an amazing foundation up to this day, I haven't changed much of it since then! I love it, thanks.)
This is EXACTLY what I’ve been looking for to achieve my goals ❤ Thank you soooo much for featuring this segment!!!
Just start training your glutes because they’ll make your life easier.
These just helped my lower back pain like crazy
Thank you for this! Your videos are the best
This is the best video about how to grow your glutes on youtube!!! Thank you!
While form is always important, it seems to be especially important to isolate the glute areas. Some of these exercises I feel I would really benefit from having a trainer in person to execute correctly.
This is one of the most informative videos yet! I only have have 4 weeks til vacation but something is better than nothing 🍑Love your theatrics too Jeramy!! 😂🤣
This was really informative. Thank you.
This is by far the most useful workour routine
''Sick glutes bro'' that's probably the best compliment you can give to a dude in the gym 👍💪
⤴️⤴️Thanks for watching and leaving a comment! send me a direct message with the Telegram username above for support and feedback appreciation🎊 l have something for you🎁🎉
I get that from the girls
"Look at the buns on that!"
"Yeah, he must work out."
I'm so happy with the results I've seen from using DermalMD Glute Booster. My butt is firmer, rounder, and more lifted than ever before.
UA-cam's most replayed graph on the progress bar is very helpful in finding the best educational parts of this video.
Update: four days later.
The 12 sets of Vertical Hip Extensions kicked my ass. Dang. Never felt super sore glutes before. I guess I answered my original point and like so many others, I didn't graduate progressively to 12 sets x 3 but went all out on the first workout.
Original Post:
Okay. 36 sets. Hold on. What about the factor of age? 36 sets as a recommendation is just too general. Now, I’m 65 and super fit, so 36 sets isn’t necessarily out of reach, but like so many health and exercise recommendations, generalizations are too often made.
I have just at the end of the first day (did in the morning) and I already can't walk, let's see how this goes.
Gotta give you props for coming back with an update. I'm over 50, so I'm feelin' ya on the age question.
Older male here (not too old...mid 40's). I want to get sexy before God takes me home and building my glutes is one thing I'm starting to focus on. This video was great and I'm certainly going to implement some of this into my workouts.
Because for a guy building glutes = sexy. What the fuck is happening to this world...
Are you lgbtq?
@@issaclifts ain't no way
@@issaclifts bruh
Same here brother...this program definitely works
It’s absolutely possible to build a strong butt at hone with just a single resistance band. So many alternatives!
thank you for sharing, your work is really helpful
I love Bret. Been following him since strong curves came out
⤴️⤴️Thanks for watching and leaving a comment🎁! send me a direct message with the Telegram username above for support and feedback appreciation🎉 l have something for you🎊🎁
Espero que mi economía y mis posibilidades personales mejoren y empezaré está rutina apartir de agosto ya con una buena alimentación, suplementos y gimnasio
Mi objetivo es tener unos buenos glúteos
Estas haciendo todo al revés, deberías empezar por tu salud mental y física y lo demás se arregla solo.. si esperas esperaras por muchos años..
Omg! This video will, as of tomorrow, will become my new personal trainer.
I was just looking for something like this hahaha
Jeremy is godsend 🙏🙏🙏
I see a cake I click. I'm a simple man
This is the umpteenth video about growing your butt. It seems like because this topic gets the most views on your channel it keeps getting a repeat with clickbait images that doesn't reflect the reality of Jeremy's butt growth. Jeremy you know I'm a fan and paid client so I can say no need for the click bait images. I trust most of your content. The more realistic, the better. A real before and after photo will be a good start. Have a blessed day!
⤴️⤴️Thanks for watching and leaving a comment! send me a direct message with the Telegram username above for support and feedback appreciation🎊 l have something for you🎁🎉
Best glute video ever, great job guys
This video is amazing.
Were you wearing the same boxers for 12 weeks! ✌️
⤴️⤴️Thanks for watching and leaving a comment! send me a direct message with the Telegram username above for support and feedback appreciation🎊 l have something for you🎁🎉
36 sets. 3 training days a week. I'm not sure I need a butt THAT much lol
Being 40, my cake ain’t what it used to be. I tried the Side Lying Hip Thrusts this morning and my booty is still shaking from them. Thanks for introducing me to a new exercise! 🍰
I’ve wanted to own a bakery ever since I was a kid. Now I finally can 😄
Bret is the God of butt building. Whatever he tells you to do, to get a nice peach, you better do it. There's no need for discussion.
⤴️⤴️Thanks for watching and leaving a comment🎁! send me a direct message with the Telegram username above for support and feedback appreciation🎉 l have something for you🎊🎁
Hey Jeremy can you make a full video on Ramadan training and diet. May Allah bless you
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Great tuition. Many thanks 😊
I'm happy I already implement all three types into my training, I thought I'd be missing something
Strong glutes are the most important foundation to any exercises that involve the legs. It also helps prevent lower back pain and stabilises the body 👍🏼💪🏼
ankle and feet are acftually the most important foundation to any leg movement
@@konusRTV 😂 that is very true lol
@@konusRTV jump rope!
@@konusRTV Knees are the major part. And to strengthen knees, glutes are the major part.
I have a very hard time believing you can do 36 sets per week of any single muscle group if you are putting maximum effort into each one and performing the exercises safely with proper form.
So think about the people doing 4 sets of flat bench, incline bench, OHP, tricep pushdowns, and tricep extensions twice a week... That's 40 tricep sets a week.
@@userunknown1578 only 1 of those 4 exercises is a direct tricep exercise. Not a lot of people are going to fail flat bench/OHP/Incline bench due to tricep being the limiting factor
@@TimDo95 And only a few exercises in this video are direct glute exercises...
Just do your best dude. I’m almost 56 and things are working for me.
People are lazy, most of them won't work to failure in their lives and can absolutely do as much weekly. If you really work hard there is no need.
The best video on glutesI I have ever see🇮🇹
Thanks for video !
Bro has a PhD in gluteolegy 💀
😂😂
7:25 This is not only a great instructional video, but it's also just good, clean fun!
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Great video!
love this!
Please go a little easier on the sound effects... The visual effects combined with voiceover is plenty. The sound effects are just overkill after a certain point
who else up jorkin it rn 😈😈😈
Tf
2:02 i came
Excellent video thank you
thank you for always！
There is no way a person with a family and a full-time job can execute this plan.
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What is the average amount of time these people you allude to spend in front of the TV or on their phone or playing video games. Statistics indicate you're wrong. It is about choices.
This butt exercise can only be for women , using emg machine upload the videos for other parts
No man, both sexes can benefit from training their glutes.
2:35 I really like the added internal imagery here.....Thanks! Easier to understand how its working it.
Really useful video thanks x
You are always focusing only on butt pls upload videos for other parts except glutes
Yea
Exactly
Thank you for sharing ❤
I will try all of this, thank you for showing us the proper exercise to build muscle glutes ❤😊
Hey it’s been a while. How was the Programm did u see any growth? I just saw this video and would like to know if it’s worth trying☺️
Excellent video, thx
Animation effects become new competition in gym video posters now...thank u for the great visual effect
This is a really good video!
I am currently using bodyweight exercises only. Vertical hip extension Pistol squats can substitute back squat, and single leg deadlift for romanian deadlift. Horizontal hip extension single leg hip thrust and reverse hypers.Hip abduction exercises.the side lying hip raise. Hip thrust and side lying hip raise are two new exercises, will test out their effects.
I need this!