How Often Should I Train The Glutes?

"How often should I train my glutes?" is by far the most common question I receive from my followers. The simple answer is 3 times per week. The more complex answer is 2-6 times per week depending on 7 important factors. The most important of these factors is genetics, but exercise selection, volume, load, effort, intent, and specialization all play a role as well.

An individual could see great results training glutes twice a week or six times a week depending on their physiology and how they structure their plan. In this video, I provide you with everything you need to know in order to structure your program as optimally as possible.

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

Follow me on instagram:

Video Shot & Edited By: Alex Razo

[BlueArrowe]

I REALLY appreciate his straight to the point attitude. While he was joking, I love that he literally opened the video with the answer instead of making his viewers have to watch for 13 minutes before we finally got the answers we were looking for, and then went and then went and adding supporting information. I am loving the science based fitness content!

[stephaniemorales]

Bret: “3. K bye 👋 “
So cute 😂
Foreal tho, probably get that question so often

[Kathy-J-]

Thanks. That was REALLY HELPFUL
I am 73 always had a flat butt. Did gymnastic sprinting and weights from childhood. Still flat... Finally I am getting somewhere with your help 😊

[CoachJerz]

I got rid of social media (fb and insta) so my heart is so overjoyed you are being so proactive with Youtube! Love it! Booty genius!

[strangechange_]

I had been doing squats for a year and it got me a bubble. I have been doing hip thrust for a month and got me a shelf😊

[ekemp]

I train glutes 4 times a week but I also sleep 7+ hours a night, and then I stretch so much to keep my lower body very loose. I’ve learned stretching is so effing important, and then eating a lot LOL

[feliciahines]

I like how he gets to the point and then elaborates.

[pintsize]

When I started training years ago I used to do 3x week even if I was still sore. Nowadays 2x week to make sure they recover well before hammering them again

[sammi__joe]

So 12 sets per glute session could one of the three days look something like this:
Hip thrust x3
Bulgarian split squat x3
Band walk x3
RDL x3

[alexp.]

Genetics
3 days a week (but depends on recovery genetics)
12 sets per session
Lighter weights > heavier weights, because you can keep ideal form
Effort
Intention (progressive overload, write down volume and sets)

[ruthdelgado]

I wish I had the money to have him train me. He is assertive and knowledgeable. I love you Bret Contreras.

[a_woman_who_loves_to_lift]

I've been patiently waiting for the day you returned to YouTube, Bret. I've been following you since February 2019. Thank you for putting out this great content. I've watched everything.

[cathycorrea]

Hi Bret so glad you are back to you tube. Thank you!

[pamelaallan]

With this quarentine, could you pls give us more home option to develop glutes

[BjarneHole]

The book Glute Lab is on my table all the time, and never closed. It's one of my best book purchases ever. It's helped me achieve strong glutes which have improved my stability and strength a ton. Thank you so much for your great work, Bret!

[Embodiedflor]

I used to train glutes three times a week but as I started increasing the weight I wasn’t recovering as well so I went two times a week and my gains have definitely slowed down so this was very helpful to me. Just have to find a nice middle ground with the volume and exercises I’m doing

[Ema-fmzy]

I train mine 2x a week because:
1. I need time for other muscles groups
2. I need a life
3. I feel the strongest when I am well rested, this can mean 4 days between workouts. The soreness may go away after 1-2 days, but my muscles aren't fully recovered. Muscles grow when they recover, if at your next workout you don't feel stronger or at least as strong you are overtraining(or there are other factors like diet, hormones and sleep affecting you, but when it's a pattern it's probably your program at fault).
4. I prefer to do efficient and hard exercises(deadlifts, hipthrusts, squats) rather than lots of easy exercises because I just think it's pointless to do 2 exercises when 1 can achieve the same thing.

[hallekasper]

if anyone needs a sign to join his program here it is. i started 3 months ago and it’s changed my life. i’ve been working out since end of highschool (I’m 23 now with months off here and there, worked with trainers, all of it) and this program has made me fall in love with lifting again. HIGHLY recommend

[tupoualoua]

GLUTE GENIUS - I found you while searching for guidance on how to grow glutes and I just wanna say you are a GLUTE GENIUS. Two days ago I implemented your knowledge and have adjusted and simplified my glute workouts. RESULTS are showing 😭😭😭 I needed your videos

[redmoontrading]

I'm a dude and I train glutes specific 4x a week and it works great for me. I spread it out every other day and I took Bret's advice with the rule of thirds. Light, medium and heavy intensity as well as slow, medium fast pace. As well as 3 different foot positions for every glute exercise I do. Glutes stay pumped up. Thanks Bret