Category Archives: Glute Training

The Ten Best Single Leg Exercises

Bilateral leg training gets all the glory. Most of us lifters love our squats, deadlifts, hip thrusts, leg presses, good mornings, and back extensions. But if you’ve never taken the time to develop your single leg strength, then you are missing out! Once upon a time, I could perform:

  • 20 steps of walking lunges (10 steps each for leg) with a 225 pound barbell on my back
  • 5 reps of single leg RDLs with a 275 pound barbell
  • 3 reps of Bulgarian split squats with a 205 pound barbell on my back, and
  • 5 reps of single leg 45 degree hypers with a 100 pound dumbbell

I believe that taking the time to develop this single leg strength helped improve my form on bilateral lifts and allowed me to grow some additional leg muscle. Make no mistake, single leg training is brutal, which quite frankly is why I tend to avoid it these days. However, I’ve paid my dues, having spent years training single leg lifts very hard, and so should you (assuming you haven’t already). If you’re a mostly squats, deadlifts, and hip thrusts type of lifter, I think it’s a good idea to switch your training focus from bilateral to unilateral for a few weeks twice per year and then flip back. As to what exercises you should perform…

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What Builds the Glutes Best?

Two nights ago, I received a notification on my phone that somebody had tagged me on Instagram. I clicked on the notifications to find two very impressive before/after pics in terms of glute transformation. I asked Sasha (the lady who tagged me) to email me as I wanted to feature her on the blog. Yesterday, she replied with this email:

“Hi Bret!

This is Sasha, @sasha_anne_fit on instagram! I would definitely love it if you would post my pics on your blog! Let me first say that your book is incredible! When I was starting as a personal trainer I was also prepping for my first NPC show. I was looking to develop the glutes along the lines of Nathalia Melo but after my first show I couldn’t understand why the numerous amounts of squats, lunges, RDLs were not working! It was frustrating! After my mom handed me your book as a present I learned so much more as a trainer and a competitor. Hip thrusts have become my new favorite exercise. I was shocked how much of a difference they made in my shape! You are a hero to me and I’m sure a lot of other trainers and athletes. I hope to cross paths with you soon.

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Progress in Glute Training: It’s Not Always What You’d Expect (But It’s Still Progress)

Today’s article is an incredible guestblog from Emily. I’m sure there are many others out there who have experienced similar results. You’ve implemented my advice and have gained tremendous glute strength and function, yet your glutes haven’t changed much in shape and size. Here’s Emily’s outlook (you gotta love the detailed graphs too!):   

Progress in Glute Training: It’s Not Always What You’d Expect (But It’s Still Progress)
By Emily

Six months ago I was at a pretty good place with my fitness.  I could do 10 pull-ups.  I could bench press my body weight.  I could run every stair in the Harvard stadium in under 20 minutes.

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The Glute Guy’s Secrets: The Art of Glute Building Part III – Practical Solutions

This is the final part of the 3-part series. In part I, I discussed what I do during the first session with a client. In part II, I discussed programming considerations. In this article (part III), I will share practical tips for alleviating discomfort and preventing “battle scars” associated with glute bridging and hip thrusting.

Since Kellie Davis and I wrote Strong Curves, I’ve noticed a huge increase in the number of pictures, videos, and comments pertaining to barbell glute bridges and hip thrusts on various social media sites. From time to time, I see women who proudly show off the “battle scars” (bruises and scrapes) that they earned while doing heavy glute work. However, these nuisances, along with other injuries, need not occur. One can easily bridge and thrust away comfortably as long as proper precautions are taken and special attention to form is given. Below are solutions to common heavy glute training problems.

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