Dr. Bret Contreras

I will tell you, the listeners who train glutes know this.

A lot of people don't end up with big glutes when they focus on squats and deadlifts.

You can go to powerlifting competitions.

These are people who make their main hobby is squatting and deadlifting, and they're in their singlets.

You can't hide it.

You go to a local powerlifting competition, you will see- Singlets are like the wrestling- Yeah, in powerlifting, you'd think you'd see good glute development.

You're like, how are these people squatting and deadlifting all the time when they don't have glutes?

My clients have better glute development than what you see at powerlifting competitions.

It's because they're using the rule of thirds.

They're training the glutes through different vectors.

That can be a distraction if you get too carried away and want to do every glute exercise because sometimes it's like, no, just get stronger at the basics.

And then sometimes it's no, incorporate more variety.

But I will say if men want to grow their glutes, so if you're a male listener right now and you say, I would like to have more glute development, I'm already doing a type of squat or lunge.

I'm already doing a type of like,

hinge like an RDL, just add in two sets of hip thrust twice a week.

And if you want to throw in the seated hip abduction machine, do that too.

You'll notice some good glute growth over time and especially get strong at the hip thrust.

Start out light.

Master that mind-muscle connection.

Make sure you're using the full range and then gain strength over time.