The Glute Lab

Improve physique, build lean muscle, increase strength—Glute Lab is an all-in-one glute training system.

Over the last two decades, trainer and PhD Bret Contreras has been on a quest to find the optimal training methods surrounding the gluteal muscles, or glutes. Known in the strength and conditioning industry as “The Glute Guy,” Bret has established himself as the world’s foremost expert on glute training and program design. He has helped thousands reach their strength goals and achieve their ideal physique through his innovative glute training system. Now, these field-tested and scientifically proven methods and techniques have been distilled into one comprehensive glute-training manual that promises leaner, rounder, stronger, higher-performing glutes.

Whether you’re male or female, whether you’re a bodybuilder, personal trainer, athlete, strength coach, physical therapist, or whether you’re someone that just wants to look and feel better, Glute Lab offers a unique approach to training your butt and body that can have a lasting impact on your physique, health, and performance.

In this book, readers will learn:

• How to perform more than 300 glute-building exercises
• How to select exercises based on goals and body type
• Variations for the hip thrust, deadlift, squat, and back extension exercises
• The science of developing and growing muscle
• The anatomy and function of the glutes
• The fundamentals of optimal glute training
• How to design a customized glute-training program
• Techniques and programs for sculpting rounder, stronger glutes
• Glute-training programs for athletes, bodybuilders, and power lifters
• The importance of glute training for aesthetics, health, strength, and performance
• How glute training can prevent knee, hip, and low back injuries/pain
• Strategies for targeting different areas of the glutes and lower body
• Why glute training is important for basic movement and function
• How to create realistic training goals and expectations
• More than 30 glute burnout circuits and workouts

Bret Contreras, PhD, MS, CSCS, is a teacher, innovator, personal trainer, bestselling author, lifter, and researcher. Best known for his glute-training methods, Bret has established himself as the world’s leading expert in gluteal muscle functioning and development, strength training, and program design. In addition to developing a comprehensive glute-training system, Bret invented the barbell hip thrust, which is the most effective way to increase strength and size of the glutes, as well as the hip thruster, a versatile piece of equipment used to perform the hip thrust. As a personal trainer with over twenty years of experience, he’s worked with a variety of clients from all over the world, ranging from sedentary people to figure competitors and elite athletes. He is the author of the bestselling books Bodyweight Strength Training Anatomy (Human Kinetics, 2014) and Strong Curves (Victory Belt, 2013). He is also a peer-reviewed author and regular contributor to well-known industry publications including Men’s Health, Men’s Fitness, Oxygen, and Muscle & Fitness. He owns and operates the Glute Lab Gym in San Diego, California, and continues to publish articles and coach clients remotely on his website, bretcontreas.com.

Glen Cordoza is one of the most published authors in the world on the topics of MMA, jiu-jitsu, Muay Thai boxing, and fitness, with twenty-six books to his credit. These works include co-authorship with MMA superstars Randy Couture, BJ Penn, Anderson Silva, Fedor Emelianenko, and Lyoto Machida and jiu-jitsu legends Eddie Bravo, Antonio Nogueira, and Marcelo Garcia. He also co-authored Power, Speed, Endurance by Brian MacKenzie, as well as the New York Times and Wall Street Journal bestselling books Becoming a Supple Leopard and Deskbound by Kelly Starrett. In addition to Glen’s accomplishments as an author, he has a 12-0 professional Thai boxing record and a 3-1 professional MMA record and holds the rank of brown belt in 10th Planet Jiu-Jitsu.