Show Me The Booty!

By February 11, 2014 Announcements, Glutes

Over the weekend, I was talking to a fellow personal trainer who wanted to know how I became known as the expert in glute training. I thought about this for a minute and realized something important. You see, although I’d conducted numerous EMG experiments and biomechanical analyses, my popularity didn’t really take off until I started regularly posting before-and-after pictures. While EMG experiments and biomechanical analyses are cool, they don’t seem to pack as much of a punch compared to testimonials and success pictures. I suppose it all goes hand in hand.


It’s not easy to reshape the glutes, and in my opinion, most programs fall far short of the mark in terms of eliciting the optimal glute shaping stimulus. I’ve made sure that the glute training programs that I write (along with my colleague Kellie Davis) deliver the goods. This is evidenced by the numerous clients and readership who have seen incredible results from these programs.

It occurred to me that I’ve never reached out to my readership to request progress pictures. If you’ve seen great progress with the hip thrust and my training programs, please post your pictures on social media (Instagram, Twitter, Facebook) and tag me so that I can capture them and add them to my TESTIMONIALS page. Alternatively, you could send them to me via my Facebook Fitness page. If you add in a comment, I’ll post on my random thoughts articles as well. I have 80 pictures so far but I’d love to have far more.

Before/after pics are great, but if you don’t have before pics, a picture showing off your current glute power will suffice. If you’re proud of that booty, show it off and become part of the glute gang. It doesn’t have to be amazing – just the byproduct of hard work and consistency. Let’s keep spreading the glute gospel and improving the way that women and men train their glutes worldwide.



  • Charles Lachaume says:

    Hey Bret ! As I watch the Olympics in Sochi, I’m impressed to see how big are their glutes in short track speed skating… are some pics for a future post on glute/Olympics


    • Bret says:

      Awesome Charles! Great pics.

    • Greg says:

      Don’t leave out ice hockey! More Olympic glutes from Canada’s captain:


      The fast skating sports tend to help create big glutes. It’s the training, but also the sport itself. Watch short track or ice hockey and think of how the strides work and you’ll see why. This goes for goalies too, here’s Noora Raty, Finland’s women’s goalie, doing a little training. She’s 24 and in her third olympics!

      “This is a real defining characteristic of a hockey player,” says veteran NHL winger Mike Knuble. “There’s not a guy in here without a hockey ass. They would get a lot of s– if they didn’t have one.”

  • Qipao says:

    Oh God, that is the same thing i was thinking watching those skaters on tv.
    Any tips about their training?

    • Charles Lachaume says:

      I’ve recently watched here in Canada a TV program where Marianne St-Gelais, a Canadian short track speed skater, was doing some heavy squat and also some heavy BB hip thrust. And then I saw some huge butt on TV last night at the starting line…. hahaha !

  • Heather P says:

    Hey Bret – I have started bb hip thrusts in my gym, and everyone has been asking what I’m doing, and ready to write it off before they try it! Everyone says that they feel their glutes really working, but I’m still the only one actually doing it. So sad.

    I have a question though – I have an Airex pad to cushion the barbell, and I find it hard to get my legs bent into position to start the hip thrust once I have the barbell on my lap on the pad. The pad is so – paddy- that it doesn’t bend easily. Any tips? I’ve actually been bridging up and adjusting my legs and the bar while I’m in a half-thrust, then starting my reps.

    • Robin W says:


      Most gyms will have some kind of barbell pad (like this: ). I use it when doing hip thrusts and it works quite well. If your gym has one, I suggest you give it a shot 🙂

    • A says:

      How much are you lifting using the airex pad? I found that for weight under 225, a rolled up foam floor/yoga mat works really well. Fold the mat in half and then roll it as tightly as you can around the bar after you sitting under it. If your gym doesn’t have one, it’s worth investing in!
      If you are average height or shorter, I feel like there isn’t quite enough weight on the pad under 225 for the for airex pad foam to compress it pushes against the stomach and makes it very difficult to bring your feet into starting position.
      For 225+ the airex pad seems to compress a bit more and make it bend away from the stomach more easily.
      I was not a fan of the Hampton or any of the other barbell neck pads… I found they were not quite wide enough to go across my hips and I’d get bad bruising…. The yoga mats and airex pads seem to disperse the weight a little better for me across.
      Also, I have pretty short legs, I’ve found that putting a 45lb plate on the floor in front of me and putting my feet on the plate seems to help me get a better range of motion and get into a more solid starting position.

  • Jesse says:

    Heather have you tried propping each side of the barbell on top of a weight to give you more starting height?

  • Roy Reichle says:

    Heather–The Hampton pad that Bret Suggests is the best out there. I use it for myself and my clients, who all sport different body types, and everyone finds it comfortable.

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