How To Train Glutes At Home (With The Glute Guy)

All people can effectively train glutes from home. Beginners, intermediates, and advanced lifters can all build and strengthen their glutes from home, even with no equipment (just bodyweight). In this video, I take my colleague Grace Chen through all the main bodyweight glute exercises, from easy to difficult. In addition, I show you how to design a simple but effective program. As time goes on, try to pick up some Glute Loops, dumbbells, and ankle weights to make your training even more effective. I didn’t intend on the video being this long...my apologies but hopefully you enjoy the thoroughness.

I hope you enjoy the content!

#GluteGuy​​ #HipThrust​​ #GluteLab​​ #Stronglifting​​

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Video Shot & Edited By: Alex Razo

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[Ninaheijnink]

NOVICE
4:03 Standard glute bridge
4:30 Feet elevated glute bridge
4:18 B-stance hip thrust
6:11 Box squat
7:00 Free squat
7:44 split squat
8:10 Low Step-up
8:44 Reaching Romanian Deadlift
9:35 Spread eagle reverse hyper
10:31 Quadruped hip extension
11:12 Back extension
11:48 Side lying clam
12:34 Side lying hip abduction
12:43 Fire hydrant
13:05 Standing glute squeeze

[מעייןר-קפ]

Guess I'm that comment lol😂

💍00:00 intro and overall explanation

💍 novice starts at 4:02
💎 4:02 glute bridge
💎 4:27 feet elevated glute bridge
💎 4:52 hip thrust
💎 5:18 B-stance hip thrust

💎 6:10 box squat
💎 7:00 free squat
💎 7:45 split squat
💎 8:08 low step up
💎 8:42 reaching single leg Romanian deadlift

💎 9:31 spread eagle reverse hyper
💎 10:03 bent to straight leg reverse hyper
💎 10:31 quadruped hip extension
💎 11:01 back extension
💎 11:45 side lying clam
💎 12:10 side lying hip abduction
💎 12:37 fire hydrant
💎 13:03 standing glute squeeze


💍 intermediate starts at 13:42
💎 13:50 frog pumps
💎 15:08 single leg hip thrust
💎 15:57 single leg foot elevated glute bridge

💎 16:19 constant tension squat
💎 16:57 medium step up
💎 17:18 Bulgarian split squat
💎 17:41 reverse lunge
💎 16:03 walking lunge
💎 18:36 curtsy lunge
💎 19:05 assisted pistol squat
💎 20:01 prisoner back extension
💎 20:42 quadruped leg swing

💎 21:40 frog reverse hyper
💎 22:24 extra range fire hydrant
💎 23:11 RKC plank


💍 advanced starts at 24:03
💎 24:45 dual elevated single leg hip thrust
💎 25:25 partner hip thrust

💎 27:56 high step up
💎 29:13 deficit Bulgarian split squat
💎 29:53 deficit reverse lunge
💎 30:35 cossack squat
💎 31:16 single leg box squat
💎 32:05 elevated pistol squat
💎 32:59 pistol squat
💎 33:23 skater squat
💎 34:17 single leg prisoner back extension

💎 35:11 side lying hip raise
💎 35:57 extra range side lying hip abduction

💍 37:15 how to construct your daily workout, and how to progress.

Basically, 3-4 sets (rep range - depends on you), of each:
Knee dominant movement
Hip dominant movement
Hip abduction movement
(In my exercises list I skipped a line to separate the movements' kinds. It's organized - hip, knee, hip abduction)

💍 39:42 outro

Omg I appreciate the summery guy now so much more, that took so long! Hope it helps someone, have a nice day everyone😊

Thank you Bret for this GOLD content!!!!

[bryna]

I love how you don't make things sexual and aren't a douchebag, just talking about the right way to do certain exercises.

[Ninaheijnink]

INTERMEDIATE
13:52 Frog pump
15:10 Single leg hip thrust
16:00 Single leg foot elevated hip bridge
16:25 Constant tension squat
16:58 Medium step up
17:23 Bulgarian split squats
17:45 Reverse lunge
18:03 Walking lunge
18:40 Curtsy lunge
19:09 Assisted pistol squad
20:02 Prisoner back extension
20:42 Quadruped leg swing
21:42 Frog reverse hyper
22:20 Extra range fire hydrant
23:13 RKC plank

[Ninaheijnink]

ADVANCED
24:47 Dual elevated Single leg hip thrust
25:27 Partner hip thrust
27:54 High step up
29:15 Deficit bulgarian split squad
30:00 Deficit reverse lunge
30:40 Cossack squat
31:20 Single leg box squat
32:22 Elevated pistol squat
33:00 Pistol squad
33:30 Skater squat
34:22 Single leg prisoner back extension
35:15 Side lying hip raise
36:00 Extra range side lying hip abduction

[canyouguesswhatami]

Coming from someone who can't afford gym nor personal trainer, Bret you are a freaking godsend. This is the ultimate video that everyone is looking from you as a well-known fitness icon who has the knowledge and expertise in glutes. No words can describe how much I'm thankful for this video. All the best, Bret!

[arlindgjeka]

Who wants to see from Bret what to eat in a week for muscle growth 💪🏻👏

[littleamy]

On behalf of all us Canadians who are forever locked down ---- THANK

[Karenksmwellnes]

AlI I have to say is that he has the “perfect furniture” for all these exercises Lol 😝

[autumnapollonia]

Love his workouts and explanations. This man has his doctorate but calls himself the glute guy. So humble love his delivery. Really respect how well informed he is without the arrogance that runs rampant in this industry from much less informed individuals. Refreshing. Will definitely purchase the books and a program.

[mammi]

I come to this video whenever i feel lost, confused and depressed. Then I feel the healing power of glute workouts and regain my strength.
Glutes are life!🔥🔥🔥

[giuliannaome]

This is literally all the personal training I’ll ever need ☺️

[terrytari]

Grace is too good to be teaching beginners!

[kramzii]

💍00:00 intro and overall explanation

💍 novice starts at 4:02
💎 4:02 glute bridge
💎 4:27 feet elevated glute bridge
💎 4:52 hip thrust
💎 5:18 B-stance hip thrust

💎 6:10 box squat
💎 7:00 free squat
💎 7:45 split squat
💎 8:08 low step up
💎 8:42 reaching single leg Romanian deadlift

💎 9:31 spread eagle reverse hyper
💎 10:03 bent to straight leg reverse hyper
💎 10:31 quadruped hip extension
💎 11:01 back extension
💎 11:45 side lying clam
💎 12:10 side lying hip abduction
💎 12:37 fire hydrant
💎 13:03 standing glute squeeze


💍 intermediate starts at 13:42
💎 13:50 frog pumps
💎 15:08 single leg hip thrust
💎 15:57 single leg foot elevated glute bridge

💎 16:19 constant tension squat
💎 16:57 medium step up
💎 17:18 Bulgarian split squat
💎 17:41 reverse lunge
💎 16:03 walking lunge
💎 18:36 curtsy lunge
💎 19:05 assisted pistol squat
💎 20:01 prisoner back extension
💎 20:42 quadruped leg swing

💎 21:40 frog reverse hyper
💎 22:24 extra range fire hydrant
💎 23:11 RKC plank


💍 advanced starts at 24:03
💎 24:45 dual elevated single leg hip thrust
💎 25:25 partner hip thrust

💎 27:56 high step up
💎 29:13 deficit Bulgarian split squat
💎 29:53 deficit reverse lunge
💎 30:35 cossack squat
💎 31:16 single leg box squat
💎 32:05 elevated pistol squat
💎 32:59 pistol squat
💎 33:23 skater squat
💎 34:17 single leg prisoner back extension

💎 35:11 side lying hip raise
💎 35:57 extra range side lying hip abduction

💍 37:15 how to construct your daily workout, and how to progress.

Basically, 3-4 sets (rep range - depends on you), of each:
Knee dominant movement
Hip dominant movement
Hip abduction movement
(In my exercises list I skipped a line to separate the movements' kinds. It's organized - hip, knee, hip abduction)

💍 39:42 outro

[LadyRolle]

The video everyone has been waiting on

[jeressajeremy]

Grace is so cute and strong

This didn't even feel like a 40 minutes video

[a.s.]

The unreal excitement I get whenever I receive a notification that Bret has uploaded a new video :XXX Thank you so much for this

[XxTutiDolcexX]

Omg !! This work out make me feel alive again ❤, with someone with a degenerate disc disease I can’t lift weights no more but this work out will keep me healthy and toned ❤️❤️ THANK YOU

[Elise]

For those of us who aren’t “gym” people this was awesome, accessible, respectful, and love the different difficulty levels. You and young Grace did a great job. I’m motivated to revisit my home routine, the squats on chair are DOable and felt great, someday the real squats :) Btw watching this makes me feel differently about the gym, clearly the right one could be a supportive place, but I do like doing workouts when I want at home…thanks!

[Lemon_Life]

Not only has this grown my glutes, but also get rid of back pain.