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.
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.
Walking lunge 2 to 3 sets per leg, controlled, full range.
Contreras highlights the deep bottom-position stretch and strong glute demand.
Romanian deadlift (hip hinge) 2 to 3 sets, moderate reps, hips back, flat back.
A glute-hamstring hinge that complements the thrust pattern.
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.
Bulgarian split squat or step-up 2 to 3 sets per leg.
A loaded single-leg pattern for well-rounded lower-body development.
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.
View sources
How to do hip thrusts (demo), Bret Contreras
Bret Contreras: the best glute exercises
Hip-abductor strengthening: activation review (PMC, 2025)
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 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.
Is this for you
- 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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