How To Train Glutes At Home (With The Glute Guy)
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- čas přidán 3. 05. 2021
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All people can effectively train glutes from home. Beginners, intermediates, and advanced lifters can all build and strengthen their glutes from home, even with no equipment (just bodyweight). In this video, I take my colleague Grace Chen through all the main bodyweight glute exercises, from easy to difficult. In addition, I show you how to design a simple but effective program. As time goes on, try to pick up some Glute Loops, dumbbells, and ankle weights to make your training even more effective. I didn’t intend on the video being this long...my apologies but hopefully you enjoy the thoroughness.
I hope you enjoy the content!
#GluteGuy #HipThrust #GluteLab #Stronglifting
My Friend Grace's IG:
gracekinz_
Follow me on instagram:
/ bretcontreras1
/ bretcontrerasespanol
Video Shot & Edited By: Alex Razo
MB01S8YYA52SYCL - Sport
Guess I'm that comment lol😂
💍00:00 intro and overall explanation
💍 novice starts at 4:02
💎 4:02 glute bridge
💎 4:27 feet elevated glute bridge
💎 4:52 hip thrust
💎 5:18 B-stance hip thrust
💎 6:10 box squat
💎 7:00 free squat
💎 7:45 split squat
💎 8:08 low step up
💎 8:42 reaching single leg Romanian deadlift
💎 9:31 spread eagle reverse hyper
💎 10:03 bent to straight leg reverse hyper
💎 10:31 quadruped hip extension
💎 11:01 back extension
💎 11:45 side lying clam
💎 12:10 side lying hip abduction
💎 12:37 fire hydrant
💎 13:03 standing glute squeeze
💍 intermediate starts at 13:42
💎 13:50 frog pumps
💎 15:08 single leg hip thrust
💎 15:57 single leg foot elevated glute bridge
💎 16:19 constant tension squat
💎 16:57 medium step up
💎 17:18 Bulgarian split squat
💎 17:41 reverse lunge
💎 16:03 walking lunge
💎 18:36 curtsy lunge
💎 19:05 assisted pistol squat
💎 20:01 prisoner back extension
💎 20:42 quadruped leg swing
💎 21:40 frog reverse hyper
💎 22:24 extra range fire hydrant
💎 23:11 RKC plank
💍 advanced starts at 24:03
💎 24:45 dual elevated single leg hip thrust
💎 25:25 partner hip thrust
💎 27:56 high step up
💎 29:13 deficit Bulgarian split squat
💎 29:53 deficit reverse lunge
💎 30:35 cossack squat
💎 31:16 single leg box squat
💎 32:05 elevated pistol squat
💎 32:59 pistol squat
💎 33:23 skater squat
💎 34:17 single leg prisoner back extension
💎 35:11 side lying hip raise
💎 35:57 extra range side lying hip abduction
💍 37:15 how to construct your daily workout, and how to progress.
Basically, 3-4 sets (rep range - depends on you), of each:
Knee dominant movement
Hip dominant movement
Hip abduction movement
(In my exercises list I skipped a line to separate the movements' kinds. It's organized - hip, knee, hip abduction)
💍 39:42 outro
Omg I appreciate the summery guy now so much more, that took so long! Hope it helps someone, have a nice day everyone😊
Thank you Bret for this GOLD content!!!!
Hey man listen, thank you! This def helped.
@@lizzzdawg4504 I'm a female😂 Glad it helped, good luck!
Thank you😘😘
This was so helpful thank you!
You're a blessing
NOVICE
4:03 Standard glute bridge
4:30 Feet elevated glute bridge
4:18 B-stance hip thrust
6:11 Box squat
7:00 Free squat
7:44 split squat
8:10 Low Step-up
8:44 Reaching Romanian Deadlift
9:35 Spread eagle reverse hyper
10:31 Quadruped hip extension
11:12 Back extension
11:48 Side lying clam
12:34 Side lying hip abduction
12:43 Fire hydrant
13:05 Standing glute squeeze
Ty
Thanks
Thank you so much ❤
Thank you 🙏
5:18
INTERMEDIATE
13:52 Frog pump
15:10 Single leg hip thrust
16:00 Single leg foot elevated hip bridge
16:25 Constant tension squat
16:58 Medium step up
17:23 Bulgarian split squats
17:45 Reverse lunge
18:03 Walking lunge
18:40 Curtsy lunge
19:09 Assisted pistol squad
20:02 Prisoner back extension
20:42 Quadruped leg swing
21:42 Frog reverse hyper
22:20 Extra range fire hydrant
23:13 RKC plank
اختي ممكن تفهميني كيفاه تماريم
Who wants to see from Bret what to eat in a week for muscle growth 💪🏻👏
I want!yes!!!!
Yesss
I want😁!
Yea please especially vegetarian/vegan
I think that what you eat for muscle growth is personalized, since your calorie intake and macros are going to depend on several factors, age, gender, current weight, level of activity, etc. What Bret eats might not be what a 5'6, 20 something guy should eat for muscle growth 🤷♀️
ADVANCED
24:47 Dual elevated Single leg hip thrust
25:27 Partner hip thrust
27:54 High step up
29:15 Deficit bulgarian split squad
30:00 Deficit reverse lunge
30:40 Cossack squat
31:20 Single leg box squat
32:22 Elevated pistol squat
33:00 Pistol squad
33:30 Skater squat
34:22 Single leg prisoner back extension
35:15 Side lying hip raise
36:00 Extra range side lying hip abduction
26:27
AlI I have to say is that he has the “perfect furniture” for all these exercises Lol 😝
Hhhhhhh i noticed that first thing
factsss
Haha,you can say that again,but dunt forget this is exercising for being modeling ..wait&see🇱🇷🌏🇱🇷 Thanks Bret,Good Job.👍
The video everyone has been waiting on
🙌🏾
Seriously💎👟💚
@@AllThingsJeerah o
yeah lol im too akward too go to the gym plus im a teen and don’t have money 😃👍
Except that plastic surgeon who won't be getting my money now. 🙃
Coming from someone who can't afford gym nor personal trainer, Bret you are a freaking godsend. This is the ultimate video that everyone is looking from you as a well-known fitness icon who has the knowledge and expertise in glutes. No words can describe how much I'm thankful for this video. All the best, Bret!
can't afford gym ? where are you from.
@@1bullneck1 a country in Southeast Asia, why does it matter though?
@@1bullneck1 I'm curious, why are you so rude to someone who's genuinely feeding back and appreciative? Many of us in UK can't afford gyms. They're way too expensive. And for some who are sensitive to others' artificial chemical perfumes and clothes-washing/conditioner chemicals can't bare to go to gyms anyway.
@@blissgaze I wasn't trying to be rude. It's just that where im from gyms are very inexpensive and basically affordable for anyone depending on personal priorities. Again, that is related to my country that's why i asked where you are from.
@@canyouguesswhatami8301 if you could tell me how much the gym costs are in your country maybe i can pay them for you. everyone should have access to a gym, no matter where you are from.
I love how you don't make things sexual and aren't a douchebag, just talking about the right way to do certain exercises.
On behalf of all us Canadians who are forever locked down ---- THANK YOU!!!!!!!!!!!!
In Venezuela we are in lockdown since March 2020......
@@mar-cl2gg same in italy lol
@@mar-cl2gg seriously? I'm sorry. Governments around the world are taking our freedom 😔
same in Germany.
Canadian here too. I feel you girl. Hoping we have bangin' peaches by the time we finally open up again. 😂🙌
This is literally all the personal training I’ll ever need ☺️
thought the same 🤩
Love his workouts and explanations. This man has his doctorate but calls himself the glute guy. So humble love his delivery. Really respect how well informed he is without the arrogance that runs rampant in this industry from much less informed individuals. Refreshing. Will definitely purchase the books and a program.
Exactly. So many douchebags with massive egos out there.
Well, Dr.Glute would be a bit tacky don't you think?
Grace is so cute and strong
This didn't even feel like a 40 minutes video
I come to this video whenever i feel lost, confused and depressed. Then I feel the healing power of glute workouts and regain my strength.
Glutes are life!🔥🔥🔥
The content is always beneficial
Extremely
She did all the hard work on this video😂 I gave her ALL my thumbs up!
The unreal excitement I get whenever I receive a notification that Bret has uploaded a new video :XXX Thank you so much for this content!!!!!
💍00:00 intro and overall explanation
💍 novice starts at 4:02
💎 4:02 glute bridge
💎 4:27 feet elevated glute bridge
💎 4:52 hip thrust
💎 5:18 B-stance hip thrust
💎 6:10 box squat
💎 7:00 free squat
💎 7:45 split squat
💎 8:08 low step up
💎 8:42 reaching single leg Romanian deadlift
💎 9:31 spread eagle reverse hyper
💎 10:03 bent to straight leg reverse hyper
💎 10:31 quadruped hip extension
💎 11:01 back extension
💎 11:45 side lying clam
💎 12:10 side lying hip abduction
💎 12:37 fire hydrant
💎 13:03 standing glute squeeze
💍 intermediate starts at 13:42
💎 13:50 frog pumps
💎 15:08 single leg hip thrust
💎 15:57 single leg foot elevated glute bridge
💎 16:19 constant tension squat
💎 16:57 medium step up
💎 17:18 Bulgarian split squat
💎 17:41 reverse lunge
💎 16:03 walking lunge
💎 18:36 curtsy lunge
💎 19:05 assisted pistol squat
💎 20:01 prisoner back extension
💎 20:42 quadruped leg swing
💎 21:40 frog reverse hyper
💎 22:24 extra range fire hydrant
💎 23:11 RKC plank
💍 advanced starts at 24:03
💎 24:45 dual elevated single leg hip thrust
💎 25:25 partner hip thrust
💎 27:56 high step up
💎 29:13 deficit Bulgarian split squat
💎 29:53 deficit reverse lunge
💎 30:35 cossack squat
💎 31:16 single leg box squat
💎 32:05 elevated pistol squat
💎 32:59 pistol squat
💎 33:23 skater squat
💎 34:17 single leg prisoner back extension
💎 35:11 side lying hip raise
💎 35:57 extra range side lying hip abduction
💍 37:15 how to construct your daily workout, and how to progress.
Basically, 3-4 sets (rep range - depends on you), of each:
Knee dominant movement
Hip dominant movement
Hip abduction movement
(In my exercises list I skipped a line to separate the movements' kinds. It's organized - hip, knee, hip abduction)
💍 39:42 outro
When she said "yeah but I'm scared".
Same girl... same. 🥺😅
Grace is too good to be teaching beginners!
Thank you Bret! I love this video, its perfect and concise. Love how
1) you gave so much variations for each knee, hip and hip adduction dominant exercise
2) clear pathway to progression, seperating each levels, and especially explaining what are the elements of the exercise (for example height) that provides the increasing challenge
3) show and explained how to do it correctly and which muscle the exercise is targeting
4) the how to construct and how you clearly explain to mix the differents dominants
This is such a good template for individuals to program their own workout yet truly understand what is it for. Thank you so much again Bret, this is brilliant.
Such great feedback thank you ☺️
Nailed my cat in the face doing those side lying hip raises 🤦🏽♀️
The amount of times I accidentally kicked my bunny lmaooo 😖
@@a.b.2405 hahahaha glad I’m not the only one
Poor kitty
Omg !! This work out make me feel alive again ❤ ,with someone with a degenerate disc disease I can’t lift weights no more but this work out will keep me healthy and toned ❤️❤️ THANK YOU
I was waiting on a home video!!! 😁
For those of us who aren’t “gym” people this was awesome, accessible, respectful, and love the different difficulty levels. You and young Grace did a great job. I’m motivated to revisit my home routine, the squats on chair are DOable and felt great, someday the real squats :) Btw watching this makes me feel differently about the gym, clearly the right one could be a supportive place, but I do like doing workouts when I want at home…thanks!
Best glute workout I've ever done! I have a naturally flat bum and work my glutes a lot, but those advanced exercises are amazing!
Love the dynamic of the video too! Grace and you are cool! Thanks
Yesss been waiting for an updated home workout! Thank you Bret!!
This is awesome! Thanks! And thanks to Grace for taking one for the team!
Always a good day when you grace us with another great video! Thanks for the help to us with no gym access!
that skeleton on the chair is me after those exercises
Clear and Concise I'm HERE for it! Excellent, thank you.
THE BEST IS BRET!!!! thank you!!!! your info is sooooooo appreciated and always right on!!!!
This video is goooold! I just realized I was doing some movements with the wrong technique and that I was jumping straight up to the advance progression of some movements🤭🤭
Same!!
Advanced ones look so fun! Thank you for giving me the final push to start working out consistently
You’ve come so far with building your youtube following! So proud. And thank you for giving me the tools to change my life a few years ago.
This is fantastic! I’m definitely gonna start using these. Thanks for putting this together Bret, you rock!
Thanks Brad!!! Your videos are always so educational and helpful. I love how you go step by step explaining each exercise!!🤗😊
As always, thank you Bret for this amazing informational video! You give us the tools to build our glutes from every angle. Thank you for sharing all of your knowledge and years of experience with us! We deeply appreciate it!
Yes sir!! Thanks Coach 👍 can't wait to meet up! Love from Oklahoma! 🙏💪
🙏🏻🙏🏻🙏🏻 for sharing your knowledge on here! I appreciate you and your team so much❣️😊
This is great! Thank You so Much Brett! Loving your online program!! Thank You for being honest & teaching us real exercises that work for our goals! Love&Light from California 💗💗
This was perfect...I've been hoping for something just like this...Thank you so much..Now I have a solid template that I can use to continue progressing
This has to be the most helpful video ever! Thanks Bret you have outdone yourself once again!
Yesss! This content is so helpful
What an awesome in depth video. Love ya bret and how real you are. Thank you for making this informative video!
Haaa haaa at 26:33 Grace looked at her bf like she wanted to smack the crap outta him!🤣🤣
This video came in perfect timing!!!
Love this video,very well put together and explained💯
This video is the most comprehensive collection of glute exercises I have ever seen. Thank you, Bret.
I work out at home due to time constraintd from work and family obligations. Booty by bret and your CZcams content have been a game changer for me. Thank you for continuing to make fitness accessible to all.
Great video, respect to Grace, nice job guys 💪🏻
Wow Bret, this video it's amazing! Thank you so much ❤️❤️ we appreciate your hard work
Love you bret,you're literally the best!!!
Woah, my butt is burning just from watching these! 😳🔥😂 Can't wait to start with the beginner ones at home, thank you so much for sharing! 💓💗💓
Can't thank you enough Bret for your golden information, great content, I appreciate your time to put this awesome upload together for all of us that gyms are closed due to lockdown! Here in Greece gyms are closed for a year now, greetings to you Bret, will be following you from Athens, Greece 😍🇬🇷
So informative! thank you! My home workout routine was getting a bit boring so this video will definitely help ❤️
This is a fantastic video and has to be watched. Forget the other videos out there this is the best. Thank you Bret 🤗
Hello Bret, I absolutely loved this video. It gives educational information on how to perform the exercises correctly (form) and also gives us ideas on how to perform the exercices at home (creativity with the furniture we have). Love love love 😌
Thank you! Excellent video, options progression and ease to implement at home. Looking at my living room now to see what I can do and where.
Definitely enjoyed the thoroughness!! You are the man Bret 🙌🏽🙏🏼♥️
I am SO glad you're doing these videos 👌🏽👌🏽👌🏽
Thank you so much for this! I do most my workouts at home being it is difficult for me to get to the gym because I am a full time mom and have been really building my glutes but this video was exactly what I needed. Thank you so much!
Awesome video as always! Thanks so much. Also want to say that "young" Grace did an amazing job!!!
Can’t thank you enough for this video! ❤️
Brilliant video, thank you so much. I'll be doing the medium and advanced moves. Love that you've shown how to structure my workout too. I'm gonna feel like a pro.
Good lord, what I would do to train in-person with Bret!?! So much knowledge & passion! I love it!
Wow, Lil' Grace is so strong! Thank you so much for sharing these exercises.
Thank you !!! I love all your videos. I’m learning a lot from you.
The video i have been waiting for months! thank you Bret,you are genius! perfect and effective! love you so much ❤️
I watch so much of Bret videos that had a dream he texted me lol 😂
Bret I can’t wait till you reach a million subscribers and a million more because you deserve all the recognition, loving your content!!
Finally! I’ve been waiting for a clip of training flutes at home from you master
This was sent by the Glute Gods !!!! Thank you ! This was so hepful and straight to the point.
23:56 you guys nailed it🤣🤣 to cute🥰🥰
learnt so many moves and techniques from your chanel . the video dosent feel like 40 mins long as i was so into the teachings. love your contents so much . thank you .feeling blessed 😊
Fantastic like always. Thanks Coach!!!
Yes, finally, it’s here!!!
Yay u did a home workout video!! Thank u!!! 😝😝
You’re awesome! I love this video the most out of all of them! So informational and it’s definitely something I’m going to put in my at home workouts!!!!! I love the fact that you care enough to put a video out like this for us who can’t go and train with you/gyms!
Thank you so much for helping me grow my glutes! I’ve had the wrong form but with your videos helped me so much!
FINALLY a video that explains how to work the glute properly!!! thank you very much!!!!
I absolutely love how much variety there is and seeing all of the exercises. Perfect guide. I did some of the exercises the way bret says and they are way more comfortable i feel it more!!
Bret this Is great for travel. A lot of gyms in hotels are not open. Bring all the bands and now more options. Thank you.
I’ve never seen a workout video with full of information like this. Goodjob! Keep doing this. It helps me a lot! I guess everyone too. Thank youuuu.
Thank you!! I have been working my glutes at home with bands and weight for almost a month now, and I keep second guessing myself on whether what I am doing is working or not. This video is very helpful and is appreciated!!
I can not thank you enough for all your videos Specially this one is GOLD to me and my 42 years old flaccid gluteus 😫 To show my gratitude and appreciation I gladly sit patiently and watch every comercial 😊 ¡MUCHAS GRACIAS!
I've watched dozens of glute videos on YT. I learned more on this video than ALL of those other vids combined. Thank you Mr. Contreras.
Thank you for your generosity ❤️
The very exact moment u r thinking u cannot feel more love for bret and this video pops out from u tube... 😍😍 bret, u r the man.... ❤
I only train from home. I do alot of those exercises,i worked out 5 hours ago and im already sooo sore ,laying on the floor streching watching this. Thanks for the video and more creative exercises.👍
Love this! Thanks for sharing your expertise Bret ❤️❤️
Thank you so far the best detailed for at home can’t thank you enough!!!!!!!!!!🥰
That was a lot of information broken down into understandable terms. And Grace demonstrated every exercise so well with a short assist from her boyfriend. And with Bret's knowledge and expertise. I appreciated every bit of this video. Thank you.❤
Lol loved the partner hip thrust part, I had a goofy look on my face the entire time
Awesome video with specific examples of exercises in the different categories, I love that it concludes with precise direction on how to build workout from home. Thank you!
This video is probably the most helpful I’ve ever seen on CZcams or anywhere else. Thank you!
Yassss!!!! Can you do a glute video for people with knee issues?
Omg yes! My knees hurts whenever they're against the floor
Some of these exercises are doable with a little cushion wearing knee sleeves...get the thick ones. I have a problem with my left knee and the knee sleeves works for me.
@@rochepepito5779 Yep! I use knee sleeves all the time. My main issue is arthritis in my knees (been an issue since my teens but very bad now). So the sleeves help...but also looking to see if my modifications are the best approach and see what Bret might have to suggest.
Have you heard of the “Knees over toe guy” ATG system? He helps you to repair you knees so you can perform these exercises.
@@anthonycraig274 I will check him out! Thanks!
Boss❤🔥🔥🔥🔥🔥
Thank you Bret.
Insane and wonderful!!
Bret, this woman (Grace) is better than a lot of men! How can you get a biginning average women or man to do this exercise. Grace is advanced or a teacher or personal trainer!