Here at the Glute Lab, I’ve been giving my clients glute burnouts at the end of their training sessions (follow me on Instagram HERE). We always start off with our heavy work (ex: squats, deadlifts, barbell hip thrusts, bench press, chins, front squats, block pulls, Bulgarian split squats), then we make sure to finish off with something that burns the heck out of the glutes. An example session might look like this:
Back squat 3 x 3-5 (or Bulgarian split squat 3 x 8)
Block pull 3 x 3-5 (or barbell hip thrust 3 x 8)
Close grip bench press 3 x 5-8 (or incline press 3 x 8)
Feet elevated inverted row 3 x 5-8 (or band assisted chin-ups 3 x 8)
Glute burnout 3 rounds
These glute burnouts can be done in a variety of ways, but basically you want to pair up some frontal/transverse plane glute work with some sagittal plane glute work. For example, you could superset high rep band seated hip abductions with high rep barbell hip thrusts, or high rep lateral band walks with high rep bodyweight back extensions.
Five months ago, I came up with Bret’s Booty Blasting Protocol. That was my favorite burnout at the time (it was pure hip extension based with no frontal/transverse plane activity in the mix), but now I have a new favorite glute burnout. Here’s the protocol:
20 reps band hip abductions
20 reps double band hip thrusts (bands around knees and hips)
20 reps narrow stance band hip thrusts
Band reps are done rather quickly, so each rep is around 1 second in duration. The entire burnout usually lasts around 60 seconds long, so 3 rounds is 3 minutes of time under tension for the gluteals, with some serious build up of metabolic stress. Here’s a video so you can see how it’s done:
Obviously the best way to do this is with a Hip Thruster!
If you don’t have a hip thruster, you can set up in a power rack or use dumbbells to pin the bands down.
Give this glute burnout protocol a try and start doing different glute burnouts at the end of your training sessions and let me know what you think.
Thanks for this video 🙂 Where can I get the bands you use Bret?
Long bands are from Sorinex or Elitefts, mini-bands are from Perform Better.
I have been reading your posts and watching your videos the last few days. I have to admit, this is all very inspiring:)
I was wondering how to get your ” Strong curves” in Bulgaria…. Seems really hard to find.Any ideas?
Greetings and thanks for all the info you provide us,
Hmmm, I don’t know Marieta. You guys can’t purchase off of Amazon UK? I wish I could be of help to you, but I don’t know the answer. Sorry!
Thanks, anyway:) I will do some research or ask friends abroad:)
If you have a Nook or the Nook reading app on your phone, you’ can purchase it on that. I’m not sure about other e-readers though.
What’s the primary goal for glute burnouts? Is it to tone/shape the glutes or to increase glute size? Thanks!
Sofi, for the most part, the only remodeling you can do is hypertrophying the fibers or allowing them to atrophy. Much of how your body responds is based on your diet. If you do these while gaining weight, your glutes will grow. If you do these while losing weight, you’ll retain your glute size so you just lose fat. Either way, your butt ends up looking better.
I am long time follower aplying your Glute Science with my wife, with great succes.
What is the difference of doing the hipthrust with feet seperated and feet close together??
Juan, see the video. The reason why I have her do this is to extend the set. The glutes are fatigued and can no longer hip thrust with a wide stance due to the band resistance, so you can narrow the stance and keep pushing hip extension.
Once again, great article Bret! Thank you so much for always sharing your favorite exercises & techniques. I stayed incorporating your glute building plan into my routine 3 months ago and the results have been absolutely amazing! I’ve gotten more results in the last 3 months then I have in the last 7 years of training.
That is awesome Ivona!!! Maybe one day you can send me a transformation pic when you’re ready. Keep it up!
I wasnt aware of glute activating before I knew you. So legs developed more and butt couldnt catch up. I ve read your detailed blog post about weekly glute program. However how weekly routine should be for the glutes to catch up legs?
Btw I ve already read ur post ”growing glutes not the legs” but How weekly routine should be for a fast and better catch up
ipek, there are many ways to do this. You could just tack these glute burnouts onto the end of every training session throughout the week. Or you could stop training quads and hams specifically and just do 3 days of hip thrusts, back extensions, kickbacks, lateral band walks, etc. Quads and hams still get worked but not like they do when squatting, deadlifting, lunging, leg curling, etc.
great post and video , will try this
Tried this out today – awesome, awesome, awesome!!! Definitely more than when I do the booty blasting protocol.
That’s good feedback Shelley! Thanks!
Thanks for the video!! Did these today and felt the burn. Thanks for the alternative method with anchoring the bands with heavy DB’s. I kept trying to do it in the squat rack and couldn’t get any solid tension, but the DB’s worked like a charm. Thanks again!!
Hey bret can you please answer my question. Is it really true that using the reverse hyper machine with attachment activates the lower back muscles and erector spinae greater than strap.
Nice! I like it.
I have to tell you even though I’ve been reading your blog for some time now, I’ve finally changed my goal and started to train my glutes (had a slow start activating my glutes) and I’m a believer!! In just two weeks, there is way less giggling, my balance is improving and I can actually do lunges now. So thank you for all the videos and technics, the research behind it and the success stories. All of it is motivating and inspirational. So gym time is focused more on strength training and less on cardio.
Is it possible to do a glute burnout with something like cable abductions, feet and shoulder elevated hip thrusts (both legs, possibly with a light barbell) and finish off with single leg feet elevated hip thrusts? If I do this after activation exercises and 3 sets of 6-12 reps of 3 lower body exercises (ie lunges, deadlifts, heavy barbell hip thrusts), is that too much?