Ultimate Glute Workout w Bret Contreras aka The Glute Guy!

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The Full Glute Workout:

I want to preface that before our working sets on each exercise, we did thorough warm ups of 2-3 sets working up to the weight we were using.

1.) 3x3 Barbell Hip Thrusts
As you’ll see in the video, we did these with a prerequisite quality necessary for each rep. First two reps with a normal consistent tempo and then on the third rep, it was a 5 second hold at the top.
Same weight across all 3 sets.
2 minutes between each set.

2.) 3x5 Sumo Stance Back Squats
Same weight across all 3 sets.
2 minutes between sets.

3.) 3x10 DB or Barbell RDL’s
Same weight across all 3 sets
2 minutes between sets.

4.) 3x3 Nordic Hamstring Curls
As slow as controlled as you can on the way while keep your torso locked in. You’ll notice on my sets you don’t see my torso swaying at all. I’m bracing my core and butt like crazy to ensure I keep all the tension on my hamstrings.
90 seconds between sets.

5.) 2x20 Heel Elevated Goblet Squats
I used a 100lb DB for both sets
90 seconds between sets

6.) 2x30 Seated Abduction Machine
1 set Leaning Back
1 set Leaning Forward
Rest 30-45 seconds between sets.

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