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Build Stronger Glutes

A simple, evidence-aware weekly plan to build lower-body strength and shape, built around the glute exercises Bret Contreras’s EMG research ranks highest, with no gimmicks and no special supplement required.

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Bret Contreras
Glute Lab
Not endorsed · Based on the published work of Bret Contreras
Daily time
3 to 4x per week
Steps
5
Difficulty
Beginner
Sources
3
View the steps →
What it is

Contreras is a sport scientist whose research measures which exercises actually activate the glutes most. This is a starter weekly routine drawn from that exercise-selection work: a small number of high-value movements you can do at home or in a gym, two to four sets each, a few times a week, progressing load over time. It is general strength training, not medical advice or a body-transformation guarantee.

Why it works▼
Electromyography (EMG) studies, many co-authored by Contreras, consistently show the hip thrust and a handful of hinge, lunge and banded movements produce high glute activation. Activation-pattern findings are well supported (green); the separate claim that these build more muscle size than squats over the long term has some support but is less settled (mixed), so this plan focuses on the well-evidenced exercise selection plus consistent, progressive effort.
The evidence
Sources
Published work by Bret Contreras, cited straight to the source: long-form episodes, clips, peer-reviewed papers and their own writing. Select any to view it here.
1
Bret Contreras: the best glute exercises
Article
2
How to do hip thrusts (demo), Bret Contreras
Video
3
Hip-abductor strengthening: activation review (PMC, 2025)
Paper
Source viewer
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The protocol
Clinical strong human trials Mixed some or emerging evidence Commercial weak or unproven, sold widely Equipment / Test not an evidence claim How we grade →
Thrust

Barbell or dumbbell hip thrust

2 to 4 sets in a moderate rep range, with a brief squeeze/pause at the top.

His signature lift; EMG research ranks it highest for glute activation, especially at lockout.

Contreras, Glute Lab / best-glute-exercises
For this stepEquipment
Loadable barbell + hip-thrust pad (or a hip-thrust machine/bench)
For the main thrust movement
Lunge

Walking lunge

2 to 3 sets per leg, controlled, full range.

Contreras highlights the deep bottom-position stretch and strong glute demand.

Contreras, best-glute-exercises
For this stepEquipment
Adjustable dumbbells (optional; bodyweight to start)
Add load as you progress
Hinge

Romanian deadlift (hip hinge)

2 to 3 sets, moderate reps, hips back, flat back.

A glute-hamstring hinge that complements the thrust pattern.

Contreras, best-glute-exercises
For this stepEquipment
Dumbbells or a barbell
For the hinge pattern
Band

Lateral band walk / monster walk

2 to 3 sets, band at the ankles or forefeet, stay in a semi-squat.

A 2025 hip-abductor review shows moderate-to-high glute medius/maximus activation, best with the band low.

Hip-abductor strengthening review (PMC, 2025)
For this stepEquipment
Resistance / hip-circle bands (and optional ankle cuffs)
For lateral/abductor work
Single-leg

Bulgarian split squat or step-up

2 to 3 sets per leg.

A loaded single-leg pattern for well-rounded lower-body development.

Contreras, best-glute-exercises
For this stepEquipment
Adjustable dumbbells + a bench/step
For single-leg work
Is this for you?
Good fit if
  • Women (and anyone) wanting to build lower-body strength and shape
  • People new to structured glute training
  • Home or gym trainees
  • Those who want an evidence-aware routine, not a fad
Cautions
  • Not medical advice. This is general strength-training information, not a treatment or a guaranteed body-composition outcome.
  • Learn hip-thrust and Romanian-deadlift form and progress load gradually to protect your lower back; consider a coach if new.
  • There is no glute-specific supplement with real evidence. The only relevant nutrition is general strength-training basics, mainly adequate protein, already covered elsewhere on the site.
  • Independent curation. Based on the published work of Bret Contreras and not created, reviewed, or endorsed by him.
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Update history
  • July 3, 2026 Protocol published.
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Not medical advice. This page is for education only and is not a substitute for professional medical care. Consult a qualified clinician before changing your health routine.
Independent curation. YourProtocol.ai is an independent platform. This protocol is based on the publicly available work of Bret Contreras and is not created, reviewed, endorsed by, or affiliated with Bret Contreras or Glute Lab.

Build Stronger Glutes
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