Category Archives: Glute Training

How to Get the Bar Into Proper Position During Hip Thrusts

On my Instagram page, I’ve been receiving a lot of questions from women asking how to get the bar into proper position during the hip thrust. I therefore decided to film a quick video on the topic, detailing the various methods. The video shows:

  • How to get the bar into proper position when using > 135 lbs (easy)
  • How to get the bar into proper position with bumper plates (easy)
  • How to get the bar into proper position with smaller plates (complicated, but doable)
  • How to get into proper position with a tall bench (complicated, but doable)

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What Are the Best Glute Exercises?

Hi Bret, what are the best glute exercises that I should be doing? Thanks, Cindy

This is a question that I receive very often – everybody wants to know what the best glute exercises are. This question is difficult to answer. First of all, in order to be confident, I’d need for there to exist approximately twenty high-quality training studies for me to examine – longitudinal studies that compared the gluteal hypertrophic gains between various exercises, using different combinations of glute exercises, and using different types of subjects (genders, training age, etc.).

This research does not exist. In fact, there is only one training study to my knowledge that measured gluteus maximus hypertrophy – it was a Russian study that examined the lying machine squat exercise. At this point in time, we don’t have any RCT’s to reference in order to help us answer the question. Therefore, we must go down the line in terms of the hierarchy of knowledge and examine acute studies (mechanistic research), pilot data, anecdotal data, and bro-science.

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Which Glute Bridge is Best?: an Amputee Case Study

Today, I’ve got a cool case study for y’all. It comes from guest contributor Travis Pollen – a very astute up-and-comer in the field of strength & conditioning. Travis’s results closely mirror the results that I achieved when I tested myself five years ago with bodyweight bridging variations when collecting data for my glute eBook. However, Travis’s case study is quite unique in that he has a prosthetic limb on his left side, which made for a very interesting analysis. I hope you enjoy the article!

Which Glute Bridge is Best?: an Amputee Case Study
by Travis Pollen

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Pre-Party/Backstage Glute Pump

glutes

Attention Ladies:

For many years, men have been using trickery in order to instantly appear more muscular and immediately boost sex-appeal. Our secret weapon is da pump (in Arnold’s voice). Before we hit the beach, or a pool party, or even a night-club in a tight-fitting shirt, you can bet your bottom dollar that we’ll be cranking out 50 push-ups behind-the-scenes prior to making our grand entrance. Women are no strangers to trickery – many ladies have utilized push-up/padded bras, corsets, and various other means for many years in order to boost your looks and self-confidence at a special event. However, what if you must make an appearance in a bikini? This is where men held the advantage with our pumping strategies – we discovered how to look good when we had to strip down. The most savvy males have certain exercises they use┬áto pump the pecs, tri’s, bi’s, delts, and lats prior to a big event or a photoshoot. Now, most women aren’t concerned about pumping up their upper body muscles; they simply want their glutes to appear full and plumped. Well, the time has finally arrived. Ladies, you too can now utilize the pump for your benefit.

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