How To Grow Your Glutes! w/ Bret Contreras
Mind Pump TVPublished on September 16, 2026
Summary authored by editor@wellifi.com
TLDR Summary
In this session with Brett Contreras, viewers learn essential techniques for glute training, including hip thrusts, single leg variations, and hip abduction movements. The focus is on progressive overload and proper form to achieve optimal glute development.
Key Points
- Hip thrusts are essential for glute development.
- Single leg hip thrusts target individual glutes effectively.
- Seated hip abduction movements can be performed without specialized equipment.
- Progressive overload should be tracked for continued muscle growth.
- Training frequency matters—aim for multiple sessions per week.
Ultimate Guide to Glute Training with Brett Contreras
Welcome back to Mind Pump TV! In this insightful session, coach Karen is joined by the renowned "glute guy" Brett Contreras, owner of the Glute Lab. Together, they dive into foundational glute training techniques that should be included in every lower body workout. Whether you're a beginner or an experienced lifter, their tips on hip thrusts and abduction movements will help you achieve well-rounded glutes.
Key Exercises for Building Strong Glutes
In this video, Brett emphasizes three main exercises that are essential for glute training:
1. Hip Thrusts
The hip thrust is a foundational movement for glute development. Here’s how to perform it correctly:
- Ensure you're symmetrical when setting up with the barbell.
- The pad should be facing upwards to prevent slipping.
- Drive your feet back, maintaining a vertical shin position at the top.
- Focus on pelvic rotation during the lockout for optimal muscle engagement.
- Incorporate variations like pauses and pulses to increase intensity and muscle activation.
2. Single Leg Hip Thrusts
Single leg variations are excellent for targeting each glute individually. Follow these tips:
- Start by scooting further back on the bench for better form.
- Focus on maintaining a strong hinge while pushing your hips high.
- Gradually add weight as you become stronger.
3. Seated Hip Abduction Movements
If you don't have access to a seated hip abduction machine, Brett suggests:
- Performing band seated hip abductions for high reps.
- Doing sideline hip raises to isolate the glutes.
- Incorporating hip airplanes for enhanced coordination and strength.
Understanding Glute Anatomy
Brett clarifies common misconceptions about glute training. While many people refer to the "outer glutes", it's essential to understand that the gluteus medius and minimus play a significant role. To effectively target all areas of the glutes:
- Include both vertical and horizontal hip extension movements.
- Incorporate various abduction exercises to engage different muscle fibers.
Progressive Overload and Training Frequency
The key to building strong glutes lies in progressive overload. Brett recommends:
- Tracking your weights and aiming to lift heavier over time.
- Maintaining a mix of heavy lifts and higher-rep isolation movements.
- Training glutes multiple times a week while managing fatigue.
Conclusion
Building strong, aesthetic glutes requires a combination of targeted exercises, progressive overload, and consistency. By following Brett Contreras’s expert guidance and incorporating these techniques into your routine, you'll be well on your way to achieving your glute development goals.
Key Takeaways
- Hip thrusts are a cornerstone for glute training.
- Single leg variations help isolate and strengthen each glute.
- Use a variety of abduction movements to target different glute muscles.
- Progressive overload is crucial for muscle growth.
- Train glutes multiple times a week for optimal results.