Dr. Bret Contreras

Probably the most efficient exercise because they work so much muscle mass.

These are your variations of squats, deadlifts, lunges, split squats, step ups, good mornings.

Then you have your horizontal movements.

These don't beat you up as much.

They don't work you as much in the stretch position.

They work you in a squeeze position.

These are your variations of hip thrust, glute bridges, back extensions, reverse hypers, 45-degree hypers, and to an extent, cable kickbacks.

They don't beat you up as much.

And then the remaining third can be lateral rotary.

These don't beat you up at all.

They're your hip abduction movements, your cable column, putting the ankle strap on or using ankle weights or putting a band on or whatever.

But these are your, basically what we did yesterday, that glute medius exercise at the end.

They're lateral.

They build the glute medius and minimus and also the upper subdivision of the glute max.

But they don't beat you up that much.

They're not so hard to recover from.

So that's where I said you can do, you know, with that movement pattern checklist we said earlier where you pick one squat lunge, one hinge pull, one thrust bridge, and one abduction movement.

You could do three sets of each of those.

That's 12 sets.

You do that three times a week.