Glute Lab

1349 Garnet Ave

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cardiogym.official. Glute Guy Bret Contreras trying out the Booty Builder Platinum at IHRS

Glute Guy Bret Contreras trying out the Booty Builder Platinum at IHRSA 2019 looking forward to getting one placed in his famous Glute Lab in San Diego 🍑🍑🍑💪🏽💪🏽💪🏽 #bootybuilder #glutelab

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bretcontreras1. I see all these people taking time off from the gym when they shouldn’

I see all these people taking time off from the gym when they shouldn’t be. They’ll say, “Bret, I haven’t trained for the last 3 weeks because my back is hurting!” Even when your back is not up to par, you can and should still train. You can do bodyweight single-leg movements (I don’t care who you are - try performing 30 Bulgarian split squats… that shit is hard); you can usually do basic posterior chain exercises like glute bridges, and band hip abduction work is usually well-tolerated. Throw a Glute Loop around your thighs and do 2 straight minutes of glute exercises. Trust me - your buns will be on fire. ⁣ A guy said to me, “I can’t lift right now because my right shoulder has been hurting”. I said, “You have 2 shoulders, 2 elbows, 2 wrists, a pair of scapulae, a spine and pelvis, 2 hips, 2 knees, and 2 ankles. You could perform arm isolation exercises, presses and pulldowns with your left arm, rows, abs/core, glutes, quads, hams, calves, and grip work. If 1/16 of your major joints are out of commission, train the other 15.”⁣ ⁣ A young woman said to me, “I can’t find the time to train - my new boyfriend gets annoyed when I go to the gym.” I said, “Your confidence, strength, and physique drew him towards you. Don’t lose yourself or compromise your health.” ⁣ ⁣ If you’re depressed, strength training will usually make you feel better. If you’re stressed, a quick workout will leave you refreshed. Walking and moving around is the secret sauce that adds years to your lifespan. If you’re in pain, bed rest is never the solution. You’ve gotta get out there and stay active, doing what you can and gradually progressing.⁣ ⁣ Boohoo - you can’t squat or deadlift right now? Instead of whining about it, work on improving other areas which often pave the way for new PRs. For example, hammer single-leg, glute accessories, and grip so that when your back heals up, you have some newfound muscle gains to take advantage of. ⁣ ⁣ Life will kick you around, but the gym will always be there. And if you know how to train with bodyweight, your home is a gym and your body is a barbell. It’s the healthy habits we ingrain that keep us sane. You can’t stop now! #gluteguy #glutelab

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bootybyale. Meses soñando con el preciso momento que retrata esta imagen. 🙏🏻❤️ .

Meses soñando con el preciso momento que retrata esta imagen. 🙏🏻❤️ . Todo lo que pasó en este viaje y día lo tengo escrito en las metas que anhelaba alcanzar este 2019. Cumplidas a solo 3 meses de transcurrido este año. 🙌🏻 Soy tan afortunada. 😭🙏🏻 . Soñaba con conocer y estar al lado de estos dos gigantes (no en altura, sino en conocimiento) y puedo decir: ¡lo logré! 👊🏻 . Mi sonrisa se queda corta para la alegría que siento de haber hecho tantos sueños realidad en un solo lugar y momento. 😭❤️ . A @arturogarcia_gb mi gratitud infinita por tu desinteresada manera de transmitir conocimiento y ayudar a los demás. Eres un crack 👏🏻 no solo por lo que sabes sino por cómo lo transmites, con humildad, sin envidias, sin esperar nada a cambio. Hoy te admiro más que antes de conocerte. 🙌🏻 . To @bretcontreras1 all of my gratitude and admiration for your kindness and knowledge. I’m so lucky and glad that I had met you and had the chance to listen to all of your inspiring and motivating words. 🙏🏻 . A @mayrariverafit por hacer este viaje y encuentro posible. ✈️ Porque así no aparezcas en esta foto tienes mucho que ver con lo que se ve aquí. Y por eso no tengo palabras suficientes para agradecerte. 🙏🏻😍❤️ Amiga, socia y coach, en las buenas y en las malas: sabes que te admiro, te amo y te respeto. Gracias por ser mediadora y parte de este sueño. ❤️ . A ustedes solo me queda por decirles: atrévanse a soñar en grande, aférrense a su vocación y trabajen todos los días por ello. ¡Vale la pena! 🙏🏻❤️

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bretcontreras1. PARTNERS WHO THRUST TOGETHER...⁣
⁣
Thirteen years ago, I was training

PARTNERS WHO THRUST TOGETHER...⁣ ⁣ Thirteen years ago, I was training at @independencegym in Scottsdale, AZ. One day, I used their BodyMasters low back machine (swipe left to see a pic) and got one of the craziest glute burns of my life. BodyMasters incorrectly labeled this a low back machine; it was actually an anteroposteriorly (horizontally) loaded bent leg hip extension exercise which is similar to a hip thrust (it’s a glute machine). When the knees stay bent during hip extension, hamstring involvement is reduced, which increases the burden on the gluteus maximus. Horizontal loading requires more end-range hip extension strength in comparison to vertically loaded hip extension exercises. And end-range hip extension is the zone that maximizes glute activation.⁣ ⁣ Independence Gym still has that machine to this day, which is pretty cool. I don't have it at @glutelabofficial but have tried to thinks of ways to replicate it over the years. Today, I came up with this partner-assisted method. Notice that @alex.sterner naturally looks down and posterior pelvic tilts rather than hyperextends the spine. This is the same lockout mechanics you should see in hip thrusts, back extensions, and pull-throughs.⁣ ⁣ If you're a trainer or you have a workout partner, give this a try. Notice how I make Alex hold the 20th rep for 10 seconds, during which time I pull back extra hard on the band. I've been doing a lot of partner-assisted band work lately, which I'll share in a future post. But I always end them with an isohold like this.⁣ And if your gym has an old school Bodymasters low back machine, use it at the end of the workout to burn out the glutes. #GluteGuy #GluteLab

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just_drea_marie. Who motivates you?? 🤔⁣
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It can be anyone- a friend, a romantic partn

Who motivates you?? 🤔⁣ ⁣ It can be anyone- a friend, a romantic partner, family, group of people you see, co-worker, kids, pets, or even a complete stranger. ⁣ ⁣ I have several different groups of people that help me mentally to stay motivated. Not every day can I motivate myself, shit gets hard!! 😩 Life tries to get in the way. ⁣ ⁣ That’s when I grateful for the bonds I form with people, like the group of freakin bad ass women at @glutelabofficial . No matter how long I’ve been away, they make me feel so welcomed, ready to conquer the #gluteworkout, and even check on me when I’ve been away 💕 ⁣ ⁣ Here’s the workout we did last week⁣ 🌸 Nordics 5 x 2⁣ 🌸Booty Builder Thruster 15 x 2⁣ 🌸 Banded Hip Thrusts 15 x 2⁣ 🌸 Lever Squats 12 x 2⁣ 🌸SM Reverse Lunges 8 E/L x 2⁣ 🌸Abductions AMRAP x 3 Decreasing Wt.⁣ ⁣ It’s important to surround yourself around people that uplift you, encourage you, and are routing for you to be your Best Self. Thanks #glutesquad 💕 ⁣ ⁣ #motivationmonday #bootybuilding #bootyworkout #bootygainz #gluteworkout #bodybuilder #motivation #fitnessmotivation #fitnessgirl #strongwomen #innerstrength #mindset #womenempowerment #goodvibes

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cmisty92. 💥ROMANIAN DEADLIFTS💥 How should you be performing them?

Here, I’ve

💥ROMANIAN DEADLIFTS💥 How should you be performing them? Here, I’ve shown 5 different ways to perform the RDL. The videos go from MOST stable to LEAST stable. Remember, if you are trying to load up and exercises to build muscle, MUSCLE likes stability! 1️⃣ Smith Machine RDL. Attached to a fixed machine, this is the most stable and where I’m able to go the heaviest. 2️⃣ B-Stance RDL. A variation where about 70% of the load is distributed onto the front leg, and the back leg acts as a kickstand. Still a pretty stable variation! 3️⃣ Single Leg Machine RDL. Because this is a machine, (specifically the Hammer Strength Machine) this is also a stable variation. 4️⃣ Single Leg Braced Dumbbell RDL. A great variation to really load the Glute and focus on one side at a time, without having to focus too much on keeping your balance. 5️⃣ Single Leg Dumbbell RDL. As you can see here, I’m pretty shaky and have to focus a lot on my balance! That doesn’t mean this is a “bad” exercise. It’s just not the most ideal exercise for progressive overload since I have to focus so much on not falling over. Remember, if you’re trying to gain muscle, muscle likes stability. Save this post and try these variations on your next lower body day!

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bootybybretofficial. Welcome to Month 8 of Booty by Bret! ⁣⁣⁣
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This month is a squat and

Welcome to Month 8 of Booty by Bret! ⁣⁣⁣ ⁣⁣⁣ This month is a squat and chin-up specialization routine. I hope you feel good coming off of the well-rounded program and you're ready to focus on two important main lifts. ⁣⁣⁣ ⁣⁣⁣ You'll be squatting 3x/week - one being the box squat. This is a great variation as it allows you to sit back during the eccentric portion of the movement. These are very helpful in transferring over to your back squat and developing hip power.⁣⁣⁣ ⁣⁣⁣ I've been hammering chin ups with BBB members for the past few months in hopes of you achieving either your first bodyweight rep or improving upon your current PR. You'll be performing these three different ways, and I think you'll enjoy the variety. #bootybybret #glutelab #gluteguy

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bretcontreras1. Holy smokes this hammers the quads! I was trying to think up an idea f

Holy smokes this hammers the quads! I was trying to think up an idea for a homemade hack squat alternative and I stumbled across a YouTube video from @mattwichlinski showing this set up. Unfortunately most of you won’t be able to try it because you need 17,000 individual pieces of equipment to get it right, but I’m all about helping out my fellow small gym and garage/home gym peeps. This is mostly quad and barely any glute and ham. For those trying to build their quads like me, it’s worth the time setting up. Or just use a hack squat machine if you have one...but this is easier on the knees. @smith.julian you tried anything like this? #gluteguy #glutelab

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jovy_castillo. 1st Official Day at The Glute Lab complete! 📆😄
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I was dying by the

1st Official Day at The Glute Lab complete! 📆😄 - I was dying by the first exercise 😭 Here we’ve got BC T Bell Rdl’s @ 105 lbs x 12 reps and BB Hip Thrusts @ 225 lbs x 6 reps 💥 The struggle was REAL❗️ - My main priority in the months to come is growing my hamstring and making them pop, second priority is strengthening/building my Glutes 🏋🏻‍♂️🎂 I haven’t had a trainer in a very long time so I am super eager to make changes and strengthen my weak areas!! 👏🏼 - #GluteLab

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bretcontreras1. One of the most common questions I receive pertains to glute imbalance

One of the most common questions I receive pertains to glute imbalances. The first thing I want to say about glute imbalances is that they are normal, which I’ll address in a subsequent post. ⁣⁣ ⁣⁣ Nevertheless, if you do have one glute that fires harder than the other or is markedly larger than the other, I recommend doing 3 sets of 10-12 ankle weight single-leg reverse hypers before you start your actual training session. Just do this with the weaker/smaller side.⁣ Control the movement and squeeze the glute hard at the top. ⁣⁣ ⁣ Why this exercise? Because it won’t negatively affect the rest of your workout, and it does a good job of targeting the entire glute (upper and lower subdivisions). Single-leg knee dominant movements such as lunges, split squats, step ups, and pistols will cause a subsequent quad imbalance if you only did them for the weaker side plus they work mainly the lower glute and not the upper portion, and other exercises such as single-leg hip thrusts, single-leg RDLs, and single-leg back extensions seem to bring too many other muscles into play as well.⁣ ⁣⁣ ⁣ I recommend that women use 10lbs, and men use 20lbs (two 10lbers) around their ankle. If you don’t have a reverse hyper, you can simply perform them bent over against the wall as shown in the second video. If you don’t have ankle weights, a Glute Loop will work fine. ⁣⁣ ⁣⁣ Assuming that you don’t have a nerve issue supplying the glutes or an anatomical abnormality, this should help balance your glutes. ⁣⁣ #glutelab #gluteguy

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michellebieri_. The more I sweat when I train, the better I feel after the workout!💦

The more I sweat when I train, the better I feel after the workout!💦 That's why I love to train in warm countries☀️💪🏽 Who can relate? . . . . . . . . . . . #abs #butt #boorybuilder #blonde #happy #legs #usa #sandiego #glutes #LA #fun #motivation #workout #beauty

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chrisannanorthrup. @bretcontreras1 is getting me ready for my upcoming shows! I feel so l

@bretcontreras1 is getting me ready for my upcoming shows! I feel so lucky to have him as my coach! I’ve made even more improvements over the last couple months and I am the strongest I’ve ever been! Great workout tonight. @semrfit and @rioslove killed it!! We were knocking out some good weights and solid sets. We motivate and inspire each other all the time. My happy place! Missed you @brianna_fit_ tonight! @glutelabofficial @officialbetterbodies #betterbodieslifestyle #officialbetterbodies

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bootybuilder.ausnz. #Repost @cardiogym.official
Awesome to get the approval from the train

#Repost @cardiogym.official Awesome to get the approval from the trainers of the world famous Glute Lab owned by Dr Bret Contreras in San Diego on our new Booty Builder Platinum. These guys see it and know it all when it comes to Glute Training and were amazed with the feel of the Booty Builder. Feet up Booty’s up is the way to train for maximum Glute activation! 🍑💪🏽 Come try for yourself @ IHRSA booth 624💥 www.bootybuilder.com Info@bootybuilder.com #GluteLab #muscle #healthclub #physique #weighttraining #glutes #powerlifting #ihrsa2019 #resistancetraining #strongman #fatburner #strengthtraining #posture #weightlifting #strengthandconditioning #physicaltherapist #gym #physicaltherapy #bootybuilder #number1

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bosgirlin09. My dream of visiting the glute lab became reality! Had a great session

My dream of visiting the glute lab became reality! Had a great session with @arbryce, learned a lot and got to check out some amazing equipment. What a cool facility with a great vibe and amazing trainers- thank you @glutelabofficial @bretcontreras1 and of course @jackcuchran for waiting patiently and taking pics ❤️

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monii.marie. Made it to @glutelabofficial this week 👍🏼 My buns were on fire 🔥 —

Made it to @glutelabofficial this week 👍🏼 My buns were on fire 🔥 — If you’re in San Marcos/ Carlsbad/ Vista area and you want a killer workout this Saturday morning message me to join! I have a — 9 AM booty workout and a — 10 AM full body workout! — Your first class is FREE (DM to sign up) — #summerbooty

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metabolic_mike. Although he’s known globally as “The Glute Guy,” @bretcontreras1 offer

Although he’s known globally as “The Glute Guy,” @bretcontreras1 offers much more than just booty gainz on this recent chat. Bret shared visualization strategies to help recover from injuries and bring up lagging body parts, training frequency for best gains, how to find a good coach/trainer, his favorite piece of exercise equipment and debunking the “hormone myth,” among others. It’s an information rich chat that I think you’ll find helpful! P.S. If you’re not following Bret and @alex.sterner , well...you’re missing out! #gluteworkout #bootyworkouts #squats #legday #deadlift #intermittentfasting #hypertrophy #bodybuilding #myoxcience #preworkout #postworkout #hipthrust #hipthrusts #pitshark #glutes #bretcontreras #skwat #hiphinge

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cardiogym.official. Awesome to get the approval from the trainers of the world famous Glut

Awesome to get the approval from the trainers of the world famous Glute Lab owned by Dr Bret Contreras in San Diego on our new Booty Builder Platinum. These guys see it and know it all when it comes to Glute Training and were amazed with the feel of the Booty Builder. Feet up Booty’s up is the way to train for maximum Glute activation! 🍑💪🏽 Come try for yourself @ IHRSA booth 624 www.bootybuilder.com darren@bootybuilder.com #GluteLab #muscle #healthclub #physique #weighttraining #glutes #powerlifting #ihrsa2019 #resistancetraining #strongman #fatburner #strengthtraining #posture #weightlifting #strengthandconditioning #physicaltherapist #gym #physicaltherapy #bootybuilder #number1

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jessicapenne. I hit an all time high at tonight’s strength session at @glutelaboffic

I hit an all time high at tonight’s strength session at @glutelabofficial w/ @alex.sterner @electrum_performance 🙌🏼

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hmillerfit. Felt SO good to be back at the Glute Lab after taking a much needed de

Felt SO good to be back at the Glute Lab after taking a much needed deload week. Came back feeling refreshed and ready to put in some work! HIP THRUSTS T-BELL SUMO DEADLIFTS GOOD MORNINGS BULG. SPLIT SQUAT SINGLE-LEG RDL CABLE KICKBACK HIP ABDUCTIONS - - - - - #glutesquad #glutelab #thethrustisamust #tbell #gluteworkout #sumodeadlift #gluteday #bootyworkouts #pacificbeachsandiego #workoutoftheday #hipthrusts @glutelabofficial

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bretcontreras1. I made this post for my mom, my dad, and the rest of my family and fri

I made this post for my mom, my dad, and the rest of my family and friends who need a sound training program and can commit to 2-3 training days a week. I figured the rest of you are in the same boat - you have friends and family who go to the gym but may not be performing a well-rounded program. You probably want to show them a simple template that ensures balance and comprehensiveness. ⁣⁣ ⁣⁣ I put together this simple template for anyone to follow. Pick a hip-dominant exercise, an upper body pull, a knee-dominant exercise, an upper body press, and a core exercise. Perform 2-3 sets of each in the 8-12 rep range and call it a day. Repeat this 2-3 days a week consistently and you’ll be golden. ⁣⁣ ⁣⁣ There are many other exercises that make up the various categories, but I only showed 3 of each. You can sprinkle in some single-joint work at the end of the workout if you’d like. ⁣⁣ ⁣⁣ Most people neglect certain movements and fail to train their entire body intelligently. Adhering to this system prevents that while allowing you to use your time in the gym wisely and focus on the big rocks. ⁣⁣ ⁣⁣ Don’t mistake this approach as something that’s only for beginners. It will also work very well for advanced lifters if you utilize the principle of progressive overload. ⁣⁣ ⁣⁣ Share this with someone who might find it beneficial! ⁣⁣ ⁣⁣ #gluteguy #glutelab

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jenronfit. 👉🏻Here’s a few of the exercises we did at the @glutelabofficial with

👉🏻Here’s a few of the exercises we did at the @glutelabofficial with @bretcontreras1 a few weeks back...the burnnn with the booty bands at the end was intense!🔥🔥🔥 • Outfit by @officialbetterbodies. Use code JENRONFIT at checkout to save 20% off! (Wearing Rockaway Tights & Astoria Sports Bra) • -3 x 12 Weighted Glute Bridges Last set burnout with 20 Banded Glute Bridges - Nordics 3 x 5 - Elevated Sumo Squat 3 x 25 - Resistance Band Glute Bridges 1 x 20 - Double Resistance Band Glute Bridges 1 x 20 • Give some of these exercises a try and let me know what you think😘 • #gluteday #glutes #legday #glutelab #sandiego #workout #workoutvideos #fitness #bodybuilding #glutebuilding #fit #trainhard #motivate #ifbbproleague #probikini #jenronfit

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brittanycoutu. Tag your girl or guy squad 💪🏼
The best kind of friendships are with

Tag your girl or guy squad 💪🏼 The best kind of friendships are with ones the elevate, challenge, and support you during the rainy storms. Ones who aggressively believe in one another, defend each other, and think the other deserves the world! @jessicaarevalo_ @jenronfit @noelarevalo_ ❤️ . Swipe to see one of our favorites @bretcontreras1 🤗❤️

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crystalg_in_a_gi. ••When it feels like there’s a ton of weight pullin you down, be stron

••When it feels like there’s a ton of weight pullin you down, be strong enough to keep yourself up and always surround yourself with people that will continuously push you. It’s Monday, let’s get it! . . Comp Training @atosjiujitsuhq —> Strength & Conditioning @electrum_performance —> work 💀 . . #BrazilianJiuJitsu #HabrokSports #UlitmateSportNutritionBalboa #MonkeyTape #OriginLabs #Bjj #JiuJitsu #StrengthAndCondition #BjjWorkouts #Monday #Grind

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_petiteandfit. Want some MAJOR hamstring activation?! Do these! 💪🏼🍑 these are one

Want some MAJOR hamstring activation?! Do these! 💪🏼🍑 these are one of my new favorites! • • • Romanian Dead Lifts with a 2 second pause! • Disclaimer: don’t mind my EXTREME double chin, I’m on a mission to make that GO AWAY!

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patricequadrel. Where a real booty is made 🍑
This place was created by @bretcontreras

Where a real booty is made 🍑 This place was created by @bretcontreras1 “THE GLUTE GUY.” If you want the newest, most effective movements for building your peach shoot him a follow! Thank you to my trainer @cmisty92 for putting me thru a killer workout and teaching me so many new things 💪🏽✨ I can’t wait to start implementing these movements into my daily lifts #bootyfordays #theglutelab #sandiegoliving

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bretcontreras1. *Extra Range Fire Hydrant and Hip Hike*

Here are two techniques I tho

*Extra Range Fire Hydrant and Hip Hike* Here are two techniques I thought up in 2011 while playing around with different glute activation drills. You’re basically increasing the involvement of the opposite leg and adding more range of motion to the fire hydrant and hip hike. I call them the extra range fire hydrant and extra range hip hike. Give these a try right now and let me know what you think! #glutelab #gluteguy

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rioslove. Always a great session at Glute Lab with the #glutesquad @bretcontrera

Always a great session at Glute Lab with the #glutesquad @bretcontreras1 🍑💪🏻 🔸Smith machine Hip Thrust 3x12 🔸50LB dumbbell frog pumps 3x25 🔸Step back deficit lunges 3x12 each leg 🔸Leg Presses 3x20 🔸Pit shark deadlifts 3x15 🔸Nordics with pole assistance🔥 3x8 🔸Seated abductions (not shown) 🔸Ended with Bret’s burnout 🔥 #glutesquad #fitnessmotivation #glutelab #fitmom #nike #apl #lululemon #bootypump #bodybuilding #bootybybret #fitness #bootybuilding

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