Dr. Bret Contreras

So when you do hip thrusts, don't try to make it a stretch position movement because you have better movements for working the stretch.

I do think full range hip thrusts are best for glute growth compared to just doing partials, but make sure you're coming up all the way and reaching full hip extension.

Maybe if you do a set of 10, maybe your last two reps don't quite reach full hip extension, but it shouldn't be like...

where you're only getting a third the way up.

Well, let's just say women want bigger muscles.

It's hard for them to know that, to know that they want bigger glutes.

They just don't want to be bigger.

Women don't want a giant glute.

But what they're saying is I want rounder glutes or rounder glutes that when you're

When you look at the glute muscle, if there's not a lot of bulge to it, it's flat.

It's atrophy.

It has a hypertrophy.

To get that round shape, you need bigger glute muscles.

You need hypertrophy.

They need hypertrophy-specific training for the gluteus maximus.

And let's face it, most people don't have really good glute genetics.

Most people, they're only – well, especially a lot of women who desire big glutes, their only chance of getting –

Big, round, muscular glutes – well, not big.

Even just round glutes that they want is to do really optimal glute training and have the diet that matches it.

So they need to know that.