Category Archives: Glute Training

All About Back Extensions

Here’s an extensive video on back extensions. In this video, I discuss:

  • Proper set up
  • How to target the erectors (if that’s the goal)
  • Ways to increase glute activation (and feel it less in the back)
  • How to modify if the back of the knees are hurting
  • Cues
  • Progressions (prisoner, single leg, dumbbell, band, chain, band plus chain)
  • A simple protocol for glute building

I would like my readers to experiment with a new protocol I’ve been using on myself and with my clients. Although I can do 30 reps with the 100-lb dumbbell, lately I’ve been sticking to just bodyweight. I focus on trying to target the glutes, and I make sure I use the glutes eccentrically while getting a full stretch at the bottom. I perform 3 sets of 20-30 reps (I’ve done 3 x 20, 3 x 25, and 1 x 30/1 x 25/1 x 20, but I haven’t yet done 3 x 30 – my clients can do this though) with only 45 seconds of rest in between sets. Holy glute burn! My clients love this as a finisher. It’s a very efficient way to increase metabolic stress and time under tension for the glutes at the end of the workout without imposing a penalty to the CNS and impairing recovery. So give this simple protocol a try and see what you think:

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The Jane Fonda Experiment

Being The Glute Guy‘s girlfriend has its drawbacks. My fiancee Diana constantly finds herself serving as a guinea pig when I want to test out a new hypothesis. In September of 2013, I shared with you The Hip Thrust Only Experiment, where I altered Diana’s training from a routine focused on squats and deadlifts to a routine focused on hip thrusts. The results? No weight change (which was to be expected since her diet didn’t change), no change in hip or thigh measurements (I predicted greater hip size and lesser thigh size, but it was only a 6-week experiment and she had been doing hip thrusts during her powerlifting training), and a reduction in waist circumference (presumably due to less erector spinae activation). This was a cool experiment, since it showed that it is indeed possible to maintain glute size if one drops out squats and deadlifts and keeps hammering hip thrusts.

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Hip Thruster Update

Hi fitness friends!

It’s been just over a year since I launched the Hip Thruster unit, so I felt that an update was in order. Originally, I assumed that Hip Thrusters would mostly be purchased by women seeking better butts from their own homes, but there are now Hip Thruster units around the world in gyms ranging from dingy garages to pro sports team training facilities. Don’t get me wrong, I still think that Hip Thruster’s greatest application is in helping women build their backsides due to the possibility of daily band hip thrusts, but I also believe that every pro sports team should have several Hip Thrusters for ease of hip thrusting with the athletes (assuming space permits).

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Always Be Thrusting

Hi Bret, I’m so discouraged. I just checked the dimensions of the hip thruster and I just don’t have enough space in my tiny San Francisco apartment. I belong to a small gym that only has a smith machine (no barbells). Can I still get awesome results with a smith machine for hip thrusts? Thanks, Maria

Hi Maria,

First off, the Hip Thruster can be rolled underneath a bed (with just the back pad sticking out) stacked in a closet, or stacked against a wall on the balcony, so you might be okay in that regard.

But please don’t sweat this. Just make sure you’re doing some sort of hip thrusting. Please click on:

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