HOW TO GET GREAT-LOOKING GLUTES (WHICH WILL ALSO HELP YOU BECOME STRONGER!)
Let’s talk glutes — because there’s more to a strong backside than just looking great in leggings.
Building strong, powerful glutes can improve your posture, make everyday movements like climbing stairs easier and boost athletic performance.
But if you’ve been hitting the gym and still feel like your glutes aren’t quite firing up, it’s time to change your strategy. Enter the "Glute Guy" himself — Dr. Bret Contreras.
If you’re serious about glute training, you’ve probably heard of Bret Contreras. He’s the researcher, coach, and creator of the barbell hip thrust, revolutionising glute development. Contreras has spent years researching glute training and has written extensively on building glutes that are aesthetically impressive and functionally strong.
According to Contreras, the secret lies in hitting your glutes from a variety of angles, incorporating heavy lifting, and, most importantly, fueling yourself for muscle growth.
The Hip Thrust: Your Glutes’ Best Friend
Contreras’ research shows that the barbell hip thrust is the most effective exercise for activating your glutes. Why? Unlike squats or deadlifts, the hip thrust keeps tension on the glutes throughout the entire range of motion.
Picture this: you’re sitting on the floor with your back resting on a bench, knees bent, and a barbell resting across your hips. As you drive your hips up towards the ceiling, your glutes fire on all cylinders. Not only does this move strengthen and shape your glutes, but it also helps you build that mind-muscle connection so you can feel your glutes working.
And if you’re thinking, “But I’ve been squatting for years!”—don’t worry, you’re not wrong. Squats are awesome, but they’re not the be-all and end-all of glute training. Bret’s research shows that hip thrusts engage more glute fibres than squats alone.
That means if you want to target those glutes, the barbell hip thrust must be in your routine. Remembering that there is never one perfect exercise in any resistance training program, continue to cycle exercises around - hip thrusts, Deadlifts, RDLs, squats, and Sumo squats to keep progressing and developing.
Progress or Perish
Bret Contreras’ and many other exercise scientists' research shows that progressive overload (lifting heavier over time) is one of the most important factors in muscle growth.
So, don’t shy away from throwing more plates on the barbell. You want to challenge your muscles, forcing them to adapt and grow stronger.
Trick your body into getting stronger by changing other variables, too—slow down your time under tension, shorten or lengthen your rest periods, and experiment with unilateral training (Bulgarian split squats, anyone?). Remember that your glutes are the biggest muscle group in your body, so they can handle a lot of stimuli—in fact, they love it!
Fuel Up to Grow
Here’s the part many of us forget: muscles need fuel to grow! You could be doing all the right exercises, but if you’re not eating enough to support muscle development, you will hit a wall.
Building muscle, especially in the glutes, requires a combination of protein, carbohydrates, and healthy fats to fuel your workouts and recovery. Don't want to be a Flat-Bum Chum?
Ensure you are hitting your macros (Proteins, Carbs, and Fats) and your energy requirements. Contreras is a big advocate of ensuring you’re in a slight caloric surplus if muscle growth is the goal.
That means eating more than you’re burning—don’t fear it! Focus on protein-rich foods like chicken, fish, tofu, and legumes, paired with complex carbs like quinoa, sweet potatoes, and whole grains. This ensures you’re giving your body the raw materials it needs to build strong, sculpted glutes.
The Bottom Line
Developing strong, shapely glutes isn’t about doing endless sets of bodyweight squats or “toning” with light weights; it isn't about doing the booty band workout you've seen your favourite influencer doing.
If you want to see real progress, take a cue from Bret Contreras and get serious about glute training. Incorporate barbell hip thrusts, vary your exercises, lift heavy, and make sure your body is fuelled with the nutrients it needs.
Not only will you build a bot that looks great, but your body will feel stronger, more balanced, and ready to tackle anything life throws at you.
Nikki Ellis is a Melbourne-based fitness expert with over 30 years of experience. You can follow her at @cinchtraining
