Men’s Health Glute Project: Top Ten Glute Building Exercises

Huge props BJ Gaddour, Fitness Director for Men’s Health, for choosing me to host the Men’s Health Glute Project. Here I presented my top 10 exercises for building and strengthening the glutes. The Men’s Health team went way out of their way to visit my Glute Lab and film me in action coaching the lifts, with the help of my clients Sohee Lee and Karey Northington. They made sure each video was under a minute long and touched on all the important technical aspects of each lift. Here are the exercises:

1. Perfect Barbell Hip Thrust

Check out the full write-up HERE.

This is exercise 1/10 for the Men's Health Glute Project: the Barbell Hip Thrust. Please make sure you're doing it this way for maximum results. #Repost @menshealthmag with @repostapp ・・・ Stop suffering from saggy-ass syndrome with a little help from Bret “Glute Guy” Contreras and @Soheefit. This Barbell Hip Thrust from @bretcontreras1 is a low-skill, low-impact move that opens up your hip flexors and activates your glute and core muscles. Best of all? Building your butt is critical in preventing and alleviating lower back pain. Check out the video above to learn how to do it. #MHGluteProject #MHFit #Glutes #ButtWorkout #BuildYourButt #ThrustIsAMust #🍑 #gluteguy #glutelab #thethrustisamust

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2. Frog Pumps

Check out the full write-up HERE.

3. Knee Banded Barbell Glute Bridge

Check out the full write-up HERE.

Here is exercise 3/10 for the Men's Health Glute Project: the knee-banded barbell glute bridge. #Repost @menshealthmag with @repostapp ・・・ You may have seen this move in yoga class—but don’t underestimate it. You need to starting doing the Knee Banded Barbell Glute Bridge from @bretcontreras1 and @soheefit for a stronger 🍑Here’s how to perform it like a pro: 1️⃣Place the barbell just above your pubic bone with a bar pad like the squat sponge. 2️⃣Keep your chin tucked and flatten your lower back against the floor to start each rep. 3️⃣Lift your toes off the floor and push through your heels to maximize glute activation. Bret recommends starting with 3 sets of 20 reps with a light load on the barbell (or just your bodyweight if needed). From there, progress to using a heavier weight for 3 sets of 8 to 12 reps. #MHFIt #MHGluteProject #BretContreras #Glutes #GluteWorkout #ThrustIsAMust #🍑#glutelab #gluteguy

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4. Rounded Back 45-degree Hyper

Check out the full write-up HERE.

5. Band Hip Thrust

Check out the full write-up HERE.

6. Miniband Quadruped Hip Extension

Check out the full write-up HERE.

Here's glute exercise 6/10 for the Men's Health Glute Project: the band quadruped hip extension. I stole this from my buddy @nathaliamelofit who knows glutes like a boss. Thanks to @soheefit for demo'ing and @bjgaddour for keeping me in line. Dudes, you can do this too, it burns real real nice. #Repost @menshealthmag with @repostapp ・・・ IT’S ALL ABOUT THE GLUTES 🍑 This exercise from @bretcontreras1 and @soheefit might look a little feminine, but real men all over the world are using it to improve hip function and athletic performance and make that peach pop. Bret recommends doing 3 sets of 20 to 30 reps per side with 45 seconds of rest between sets. You can do these as a starter or finisher or even as an accessory move the next time you train your lower body. And because they're easy to recover from, you can also do these on off-days for some extra glute work. #MHFit #MHGluteProject #Fitness #Glutes #AllAboutheGlutes #GluteGains #gluteguy #glutelab

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7. 4-3-1 Dumbbell Sumo Squat

Check out the full write-up HERE.

8. High Step-Up

Check out the full write-up HERE.

Here's exercise 8/10 for the Men's Health Glute Project: the high step up. Make sure you do it as I advise in the video if your goal is to hit the glutes. #Repost @menshealthmag with @repostapp ・・・ THE HIGH STEPUP as demonstrated by @bretcontreras1 and @karey_northington is a classic strength and conditioning exercise that should be a staple in anyone’s training program. When it comes to step ups, the higher the box, the greater you work your butt due to the increased flexion at the hip. The key to selecting the right box height is to go as high as you can without rounding your lower back or shifting your hips to the side. For most people, that's anywhere from 20 to 30 inches based on individual hip mobility and limb length. Bret recommends doing 3 sets of 8 to 12 reps. Too easy? Then hold on to dumbbells with both hands or wear a weight vest to step up your glute game. #MHGluteProject #MHFit #LegDay #Glutes #GrowYourGlutes #BretContreras #🍑#gluteguy #glutelab

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9. Dumbbell Walking Diagonal Lunge

Check out the full write-up HERE.

10. Extended Range Side Lying Hip Abduction

Check out the full write-up HERE.

Here is exercise 10/10 for the Men's Health Glute Project: the extended range side lying hip abduction. This will torch your upper glutes (glute med and upper glute max). #Repost @menshealthmag (@get_repost) ・・・ The Extended Range, Side-Lying Hip Abduction from @bretcontreras1 and @soheefit is the only move you need to totally blast your glutes in a single session. Doing it off a bench allows you to extend the range of motion to make the move more difficult and stimulate more muscle growth. Bret recommends 2 sets of 20 to 30 reps on each side with minimal rest between sides. Once you master these, consider adding an ankle weight to give your glutes another reason to hate you. You can add this move into your routine in any of the following ways: 1️⃣Use it as a warmup move on leg day (or glute day) 2️⃣Perform it as an accessory exercise after heavy hip thrusts, squats, or deadlifts 3️⃣Use it an an active recovery exercise on "off days" 4️⃣Do it as a "filler" between sets of non-competitive upper body exercise. #MHGluteProject #MHFit #Glutes #GluteGains #🍑#glutelab #gluteguy

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