Okay fitness peeps – I have something exciting I want to share with you. A couple of months ago I asked Kellie Davis and Marianne Kane if they’d like to join me in a service to help spread the glute-gospel. Why these two ladies? Kellie and Marianne are my two favorite female glute experts.
I wrote Strong Curves with Kellie, I’ve discussed glute training with both ladies on many occasions, I’ve helped both of them with their own training and witnessed their evolution and growth as fitness professionals, and I’ve watched their videos and read their programs while nodded in agreement with satisfaction. These two ladies “get it.”
Perhaps of greatest importance is that they’ve transformed their own glutes and therefore speak with authority. So it’s an honor to team up with these ladies, and I’m quite proud of the service (GetGlutes.com) as I believe it hits three different nails right on the head. The way I see it, the three biggest problems pertaining to people’s failure to achieve good gluteal results is due to either:
- Poor exercise selection
- Poor exercise execution (bad form), and
- Poor program design
Our service is called GetGlutes.com. We film videos and discuss our programming and exercise technique so each month you can get smarter and become better-able to transform and sculpt your glutes. Education is the solution, and this service provides just that! It ensures that you’re doing the best exercises for the job in the manner they’re intended to be performed with a proper system to allow for progression.
Obviously I’m not the best writer, so I asked Kellie to write up something promoting the service. Here’s what she had to say:
Near the end of 2012 a supernatural phenomenon burst into light on a tiny sliver of the earth. Two of the best butts in the fitness industry joined forces with the greatest mind to ever study glutes. Ideas were hoarded; a plan orchestrated, and through an explosion of events a great vision came to life …
In a feverish and almost maddening attempt to create elite gluteal prowess, the three bootylious experts forged ahead with a plan that would soon change the lives of women all over the planet.
Like Henry Ford’s vision in the early 1900’s to build a car for every home, The Glute Team proposed a toast to, “Build a perfect booty for every pair of jeans.”
With that vision in mind, the team set forth on a mission to design a comprehensive program that provided the right tools to sculpt even the most meager backside; to strengthen, mold, and reshape every cheek—while helping women achieve confidence both inside and out.
Bret Contreras, Kellie Davis, and Marianne Kane—three of the most sought after glute-building experts in the industry—created GetGlutes.com, an exclusive booty-sculpting system with your body in mind.
Get Glutes Membership is a monthly subscription that delivers training videos right to your email. Each month, you will receive 6 new workouts (2 from each coach) created specifically for the Get Glutes Membership site, with exercise demonstrations, explanations, and insight from the coaches.
Though the primary focus is to build you a strong, curvy booty, the program offers a full body routine that will blast fat, build muscle, and help you grow stronger from head to toe.
Now through Monday, January 7th, get your first month for only $9.95! That’s $10 off the original price of $19.95.
To learn more about the program go to GetGlutes.com.
What does that $9.95 the first month and $19.95 each additional month get you?
- 3 Booty-Building Strength Workouts designed by Bret, Marianne, and Kellie
- 3 Fat-Blasting Conditioning Workouts designed by Bret, Marianne, and Kellie
- A comprehensive Getting Started Guide to help you understand how the system works and how to train most efficiently
- Tips, ideas, and insight to help you build the body you’ve always wanted
- Custom warm-up and cool-down routines specific to this program
- Customer support from your coaches
Ready to sign up? Head over to GetGlutes.com and click the yellow PayPal registration button.
I wish you would do the same thing for guys. I’m a college runner and glutes are everything, but I can’t get our coaches to design a glute-focused training program.
Lou, thus far we’ve had a fair amount of men register for the site. Give it a go and see what’s in store. I think you will be really please. It’s a month-to-month program, so you can decide after your first four weeks whether it’s right for you. I am with Bret when in saying I truly believe you would benefit from the program.
Lou, though we always market to women, men can and should do this same program for glutes as well. So don’t shy away from Get Glutes or Strong Curves if you’re worried that it’s for females – for men I wouldn’t change things. – BC
Wheeeeeeeeeee! I’m ridiculously excited about this, I couldn’t sign up fast enough.
Hurray! Welcome aboard, Sheyna! Let us know if you have any questions.
Thank you, I really love it so far!
It is an exciting program for ladies.
Bret, your method of Dowel RDLs is very helpful for person like me have tight glutes and hamstrings. I have a question, after the Dowel RDLs, what I do next, Band good morning? or something else?
BTW, I found I have posterior pevic tilt posture, which cause my weak glute. No wonder my family are saying I am kyphosis. I plan to continue exercise to correct them. I also tried to sit and stand right.
Wumi, based on your situation I recommend various good morning, RDL, pull-through, and rowing movements with good pelvic and spinal postures. Best of luck! – BC
Definitely sounds good 🙂 I have some questions though: my glutes are a bit imbalanced, my left glute is definitely weaker and smaller. Will this program help me with getting my glutes even?
Mimmi, you gave me a good idea to incorporate an article addressing this on the site. So yes, it will! – BC
I’ve got the same issue as Mimmi, but what I’m mostly concerned about is how it got that way. All those hours boxing with my left foot forward? Compensation? Just the way I’m built? I notice that even when I work a side at a time, the stronger side steals the work. If you do write an article, Bret, please consider a section on prevention…
Hey Mimmi and Amy, not Bret, but here’s what solved the exact same problem for me in short order:
Try doing this exercise 2-3 sets of 8-15 reps, only on the weak side, as often as you can tolerate. Perfect form with squeeze and hold at top, weak glute on the down side. This is an amazingly effective move which can be performed anytime, and anywhere you have a floor.
Only train the weak side down until you are evenly developed; the stronger glute still gets a little stimulus from opening the clam, but the down glute has no way to escape, and no way to cheat. Will wake up the short rotators as well as the glute medius, etc.
The key is to train it frequently, and hit it again while it is still sore, which helps build a solid mind-muscle connection (MMC), as well as communicates to your body that this is going to be an ongoing requirement, so get busy building some muscle. (This goes for any weak link training, btw.)
Side benefit: also has the benefits of side plank, hitting the obliques/quadratus lumborum, etc, and almost perfectly mimics what the glute needs to do in most bilateral lower body moves: create torsion and extension.
Asymmetrical glutes can be not just an aesthetic problem, but a functional one if the dominant glute starts taking over bilateral lower body movements, which may cause problems across and up the chain all the way to the contralateral pec minor.
Good Lord, I can never be brief..:)
Anyways, worth a shot, right?! and good luck. DB
>P.S: If you want to load it b/c it is getting too easy, here’s a possible method:
(Manic day, BC, ha ha! 🙂
I didn’t think of that exercise Derrick. It may be a bit advanced for some right off the bat. But we’re definitely on the same page here.
I just finished writing the document – it’s 3,200 words long! Need to go through it again and wordsmith/edit it, but it’s very good. I’m exhausted now!
Derrick, thanks so much for your input! Will give the body weight version a try today.
Signed up for get glutes yesterday and am looking forward to the program as well as reading your document, Bret!
Thanks to Derrick for his mania and Bret for his exhaustion! I actually led that exercise in a class the other day, and it’s a good reminder to do more of it on my own, though weak side down I wouldn’t have thought of. Thanks, and I look forward to the article, as well! Bret, FYI and off the beaten path, I’ve been bugging my major-league pitcher cousin to tell me if he suffers the same imbalances, as throwing a ball is quite similar to a power punch from the back hand in boxing.
Hi Bret,What type of equipment is needed? Are these workouts that can be done at home?
Andrea, you can do these at home for sure. We use a variety of equipment, but try to stick with the basics as we always keep the home-trainees in mind. All three of us train at home, so you are in good hands. In addition, we provide several alternative methods to exercises if you find you don’t have something we recommend initially. Let us know if you need anything else.
We use barbells, bands, kettlebells, dumbbells, etc. You can modify to do at home, but if all you have is bodyweight then it would be tough. We’re trying to get more people to jump on the home gym bandwagon and gradually start to accumulate more equipment. In fact, we have a document on the site that addresses this.
I just signed up and am off to do the first workout! I am so glad you guys did this! Would you consider starting a FB group- or is it too much admin? (which I could so understand)
How dare you! JK, of course it’s not asking too much. I’ll see what the girls (the bosses) have to say.
thinking of doing this, but i’m not sure about the twenty a month yet,,,,,,,,,,, if you sign up for the first month are you automatically obligated to continue on, also does it come in pdf file form…..
Hi Bret – I signed up for the program but the work-outs aren’t showing up on the side bar. ??
Sorry PJBisbee! We didn’t anticipate some of these technical glitches – things were working smoothly when we tested it all out. Please email the site and we will get you squared away ASAP. BTW, the feedback we are receiving is phenomenal, so I think you’ll love the service (the vids and the workouts, not the technical glitches haha). Thanks! – BC
I work in a rehabilitation training center with PTs and such and I am greatly inspired by your work (Bret, Kellie and Marianne) I use your Glute progressions, cues and it really helps my programming for knee pain, low back pain and overall fitness and strenght and conditioning. I am unfortunately following for 5-6 months only and wished I followed your blogs and etc way before. I will try to get my girlfriend to register and follow you guys by paying the first month and follow the program with her! Big love all the way from Montreal, Canada. – AG
Hi, I have really narrow hips, can I ever get a good booty? Just building glutes won’t get it done will it?
Also it’d be great to see some photos of the two girls posteriors on the actual getglutes site, seeing as that is what you’re helping us achieve.
What is a Quadruped Hip Circle? Do you have a video link for it? I tried looking for it on google videos and it showed all different exercises so I dont know what it is or how its done or how you do it!?
Also to make it harder how would you reccomend applying resistance to it?
Keep up the great work, kind regards!
Hello Brett and Kellie. I love your online and hard copy resources. I feel fairly knowledgeable about Glutes and the proper form and exercises. I guess I’m just struggling with genetics. I’m lean, strong, and have a nice glute curve from the side. From the rear, though, Glutes appear flat. I think I have square or H shaped Glutes. I’m finding little information on which specific exercises I should focus on in order to add roundness. I do glute bridges off bench with 135 and my intensity is strong for the other exercises as well. Any advice?