How to Get a Rounder Butt FAST (ft. Bret Contreras)
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Published 2023-04-02
Download the free 12-week glute workout routine below:
builtwithscience.com/gluteplan/
Click below for a step by step training plan that reveals all the best exercises you should do for each and every muscle group:
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Check out Bret’s Instagram and website below:
www.instagram.com/bretcontreras1/
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The first step is to figure out how often to train your glutes and with how much volume. Here’s what Bret suggests: three times per week, achieved with a lower upper, lower, upper lower workout split. Bret recommends 36 sets per week. He explained, “According to the published research, we should only be doing 20 or you know, you shouldn't be doing 36 sets, but I'm telling you, the glutes can handle it.” That said, you can’t just do 36 sets of really exhausting exercises like squats or deadlifts. The key is to split up the 36 sets a week: 12 sets from vertical hip extension exercises, 12 sets from horizontal hip extension exercises, and 12 sets from abduction exercises.
As for the best glute exercises to use for each category, let’s start with vertical hip extension. The first exercise is the back squat. Use whatever stance width and foot angle is most comfortable for you, and try to descend as low as possible without too much butt wink. Next up: dumbbell Bulgarian split squats. You’ll want to lean your torso forward and descend diagonally at a slight angle backwards on the way down. Another great exercise is the smith machine reverse lunge. Finally, the Romanian deadlift. Keep your shins vertical, sit back as far as possible, and let your knees bend. Come down to just below your knee caps then use your glutes to thrust your hips forward. For this category, a lower rep range of about 6-12 reps per set usually works best.
To get the upper glutes more involved so you get a rounder butt, you’ll want to do some of the exercises from the horizontal hip extension category. One of my favorite exercises for this category is hip thrusts. Keep your mid back on a bench or pad, push up through your heels to drive your hips as high as possible. If your shins are not vertical, move your feet further in or out. Hold that position for 3 seconds before coming back down. I also like exercises that work the glutes one at a time, so the single leg hip thrust is a great option especially if you don’t have access to weights. Lastly, dumbbell glute dominant 45 degree hyper. Here you’ll need a back extension machine. Set it up so the pad is just under your hips. To better target the glutes, flare your feet out to 45 degrees and round your upper back. Keep your upper back rounded and raise your body up by pushing your hips into the pad using your glutes. If you don’t have access to this one, you can do the reverse hip extension exercise. For this category, a moderate rep range of about 8-20 reps per set usually works best.
Last but not least in our glutes workout routine, hip abduction exercises. First, seated hip abduction machine. I like to recommend leaning forward and holding onto the support. Drive your knees out as far as you can then control the weight back until your knees almost touch together. If you don’t have a machine, you can replace these with bands or the next exercise, the side lying hip raise. Get into a side plank position with your hips and knees bent at a 90 degree angle. Drive up through the grounded knee while driving your hips forward and separating your knees as much as you can. Let the hips move back on the way down. Last but not least, if you have cables make sure you include the cable standing hip abduction. Stand sideways to a cable machine and use a strap to attach the foot of your far leg to the cable. Hold onto the column with your opposite arm, take a few steps sideways until there’s tension in the cable, and then move your working leg in front of your planted leg with your foot slightly turned in. From here, swing the leg outward as far as you can to your side without rotating your foot outward. Now for this category, a higher rep range of about 12-30 reps per set is what I’ve found works best.
Step 5 to building a big butt: build your workouts. Thankfully, Bret and I have also created a free 12 week glute workout routine that will guide you week by week: builtwithscience.com/gluteplan/ . Big thanks to Bret for his help with this video. The man truly is a master at his craft!
All Comments (21)
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You can download the free 12 week glute workout routine here: builtwithscience.com/gluteplan/ . Enjoy! Go grow that booty!
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Imagine dedicating your life to improving butts all around the world. Respect.
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Whoever edits these videos, needs definitely a raise!
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Glad glute training is becoming more popular and accepted amongst guys. It actually helped increase my other compound lifts as well as decrease my lower back pain. The opposite sex also certainly doesn’t seem to mind either lol
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This is how an influencer or trainer should be, informative and also using actual studies that were done to show your clients that your knowledgeable and know what and how to place your body and how to execute each exercise with comprehensive techniques and reviews for users to comprehend and understand these helpful videos🎉❤
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Butts honestly make me so happy.
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Let's get caked up, boys. It's her birthday everyday now, write her name with frosting, let her blow out the candles, bro idk where this went
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I'm glad there are some exercises included for those of us who don't go to the gym but workout at home. A lot of channels seem to forget that not everyone wants to go to the gym! I've already got my next 14 weeks scheduled so I'll consider doing this after!
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VERTICAL HIP EXTENSION 2:37 - Back squat 2:53 dumbell bulgarian split squat 3:10 smith machine reverse lunge 3:29 romanian deadlift HORIZONTAL HIP EXTENSION 4:04 paused hip thrust 4:27 single leg hip thrust 5:13 45 degree hyperextension 5:32 alternative HIP ABDUCTION 6:14 seated hip abduction machine 6:27 alternative 6:35 side lying hip raise 7:08 cable standing hip abduction 3X12
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Nice choice of alternatives depending on your available equipment. It's amazing how useful bands are. And the raised leg hip thrust is a revelation!
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i love how it’s all free it just show much much they really want to help people
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As a bottom, this is needed. Thank you!!!
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Y'all would not believe that I was wishing for this collab😩. I'm subscribed to both of them and I'm in love with the way they drop nothing but facts
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I absolutely love it when I find exercise channels that give me the scientific side of exercise. Gives me more ways to understand the why i`m doing what i`m doing so it makes me want to do it more.
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Thank you Jeremy. So grateful for all your efforts. Shout out to your graphics people as well. Always so well done.
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I was overweight my whole life. 300+lbs throughout my teens and 20s. It’s been a journey over the last 2 years but I’m now down to 175lbs and STRICTLY focused on muscle building for the first time in my life. Your videos are incredibly informative and helpful. I find myself learning SO much it’s insane. Thank you for all the inspiration and help! You’re a legend!
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I love this video. It’s really in-depth and helps a lot to make my own workout split for the week. I did almost all the exercises here before but I think I haven’t been doing enough reps to see my glutes grow as fast as they should. Thank you😁
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Thank you sooo much Jeremy & Brett!! I’m 61 & still lifting heavy weights… growing strong glutes is my focus .. thanks again 🏋️♀️
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Hey jeremy i love the effort you and your team puts into making videos and have personally found that your routines have worked best in implementing my routine just wanted to say thanks
