How to Train Smarter for Glute Development: Expert Insights & Practical Training Tips

Introduction

This episode of "Perform" features Dr. Andy Galpin, a professor and scientist specializing in human performance, along with guest Dr. Bret Contreras, a sports scientist widely known as the "Glute Guy." The discussion delves deep into strength training, biomechanics, and the intricacies of glute development. While glute training forms the core of the conversation, the episode also covers broader principles applicable to strength training, program design, and muscle physiology.

Key Takeaways

• Glute Training Science: Dr. Contreras has spent decades researching optimal training strategies for glute development, dispelling common myths and advocating for effective training techniques.
• Differences in Male vs. Female Training: The episode highlights that while men typically train for overall hypertrophy, women often focus on glute development while trying to limit growth in other areas such as quads and adductors.
• Strength vs. Aesthetics: Contreras discusses how training methods differ depending on whether the goal is maximum strength or aesthetic hypertrophy.
• Recovery Differences: Women tend to recover faster from strength training compared to men, allowing for higher training frequency and volume.
• Exercise Selection Matters: Squats, deadlifts, hip thrusts, and lunges all activate the glutes, but different variations emphasize different aspects of glute growth.
• Hip Thrusts as a Game-Changer: Contreras explains the history and mechanics of the hip thrust, why it is superior in some aspects of glute training, and how to maximize its effectiveness.
• The Role of Bands and Isolation Work: While compound movements are essential, targeted exercises such as banded movements and kickbacks can enhance upper glute development.
• Individual Variability in Training Response: Not all individuals respond the same way to training; exercise selection and programming should be customized.
• Myths Around Long vs. Short Muscle Length Training: Recent studies challenge the idea that long-length exercises (deep squats, RDLs) are superior to short-length exercises (hip thrusts, back extensions) for hypertrophy.
• Program Design for Optimal Growth: Contreras advocates for a "Rule of Thirds" approach—balancing vertical, horizontal, and lateral glute exercises for complete development.

Key Points

1. The Importance of Glute Training and its Evolution

Dr. Bret Contreras has dedicated much of his career to studying the best ways to build strong and aesthetic glutes. Initially inspired by his own struggles with glute development, he pioneered methods that have since become widely accepted in the strength training community.

Contreras recounts how traditional bodybuilding largely ignored direct glute training, instead focusing on leg exercises such as squats and deadlifts. However, over time, he realized that specific glute-focused exercises yielded better results. This led him to develop and popularize the hip thrust exercise, which has become a staple in modern strength training.

2. Key Differences Between Male and Female Strength Training

One of the major points of discussion is how men and women differ in their training goals and recovery capabilities. Men typically train for overall hypertrophy, aiming to develop muscle across all major muscle groups. Women, on the other hand, often prioritize glute development while minimizing muscle growth in other areas, such as quads and hamstrings.

Additionally, research suggests that women recover faster from resistance training than men, allowing them to train with higher frequency and volume. Contreras explains that this is partly due to hormonal differences, particularly estrogen's protective effect on muscle tissue.

3. The Science Behind the Hip Thrust

Contreras provides an in-depth explanation of the hip thrust, discussing its biomechanical advantages over traditional lower-body exercises. Unlike squats and deadlifts, which emphasize the stretch position of the glutes, hip thrusts maximize tension at the peak contraction, leading to greater glute activation.

He also discusses research comparing hip thrusts to squats, showing that both exercises are equally effective for glute growth. However, hip thrusts allow for higher frequency training with less overall fatigue, making them an excellent addition to any lower-body routine.

4. The Role of Exercise Selection in Glute Training

Contreras categorizes glute exercises into three primary types:

• Vertical Hip Extension: Exercises such as squats, lunges, and deadlifts that work the glutes in a stretched position.
• Horizontal Hip Extension: Movements like hip thrusts and back extensions that emphasize peak contraction.
• Lateral and Rotary Movements: Banded lateral walks, clamshells, and abduction exercises that target the upper glutes.

He recommends incorporating all three categories into a training program for well-rounded glute development.

5. The Importance of Volume, Frequency, and Recovery

For optimal glute growth, Contreras suggests training glutes at least three times per week, using a combination of heavy compound lifts and isolation exercises. He explains that while high-volume training can be effective, recovery is equally important. Exercises that cause excessive muscle damage, such as deep squats and Romanian deadlifts, should be balanced with exercises that allow for high frequency, such as hip thrusts and banded movements.

6. Training Around the Menstrual Cycle

The episode briefly touches on the impact of the menstrual cycle on training. While some women experience fluctuations in strength and energy levels, research suggests that these variations are highly individual. Some women find that they are strongest at the start of their period, while others feel fatigued and prefer lower-intensity training.

Contreras advises that women should pay attention to their own bodies and adjust their training intensity accordingly, rather than following rigid menstrual cycle-based programming.

7. The Debate Around Long vs. Short Muscle Length Training

Recent research has suggested that training muscles at longer lengths (e.g., deep squats, RDLs) may be superior for hypertrophy. However, Contreras argues that this does not mean short-length exercises like hip thrusts are ineffective. In fact, multiple studies now show that hip thrusts can produce just as much muscle growth as squats, despite emphasizing peak contraction rather than stretch.

He emphasizes that the best approach is to combine both long- and short-length training into a well-rounded program.

8. The Role of Genetics and Individual Variation

Not everyone responds to the same training program in the same way. Contreras explains that some individuals see tremendous glute growth from squats and deadlifts, while others need more targeted isolation work. He suggests that trainees experiment with different exercises and track their progress to determine what works best for them.

Practical Takeaways

For those looking to apply the insights from this episode immediately, here are key actionable tips from Dr. Brett Contreras:

1. Train Glutes at Least 3 Times a Week

• Women tend to recover faster, so they can handle more frequent glute training.
• A balanced approach includes one heavy day, one moderate day, and one high-rep/pump day.

2. Follow the “Rule of Thirds” for Exercise Selection

Make sure your program includes:
✅ 1/3 Vertical Hip Extension Exercises: Squats, Deadlifts, Bulgarian Split Squats, Lunges.
✅ 1/3 Horizontal Hip Extension Exercises: Hip Thrusts, Back Extensions, Reverse Hypers.
✅ 1/3 Lateral & Rotary Movements: Banded Lateral Walks, Clamshells, Seated Hip Abduction.

👉 Why? This ensures full glute development, covering different muscle functions and contractions.

3. Hip Thrusts Are Key – But Use Variations

• Standard Hip Thrusts (3-5 sets of 10-20 reps)
• Barbell + Bands to increase peak contraction.
• Paused Reps (hold the top position for 2-3 seconds).
• B-Stance or Single-Leg Hip Thrusts if you struggle with form.
• Smith Machine Hip Thrusts can be easier for beginners.

4. Don’t Ignore Glute Isolation Work

• Hip Thrusts and Squats are great, but adding banded exercises and kickbacks helps develop the upper glutes.
• Good Isolation Exercises:
  ✅ Seated Hip Abductions
  ✅ Cable Kickbacks
  ✅ Glute Bridges with Bands
  ✅ Step-Ups (Leaning Forward)

5. Progressive Overload = Growth

• Getting stronger at hip thrusts = bigger glutes.
• Target: 315 lbs (143 kg) for 20 smooth reps as a benchmark.
• Don’t just do the same weight every workout—increase weight or reps consistently.

6. Squats & Deadlifts Aren’t Always Enough for Glute Growth

• Some people don’t get much glute activation from squats and deadlifts.
• Try Goblet Squats, Box Squats, or Low-Bar Squats if back squats don’t hit your glutes.
• For Deadlifts:
  ✅ Conventional = More hamstrings
  ✅ Sumo = More glutes & adductors

7. Recovery Matters – Don't Just Train More

• Listen to your body – If you're sore all the time, you might be overdoing it.
• Take rest days or switch to light banded work when feeling fatigued.
• Sleep & protein intake are crucial – Aim for at least 0.8g-1g of protein per lb of body weight.

8. Customize Your Program Based on Your Body Type

• If you have strong quads but flat glutes, do more hip thrusts & abductions, fewer squats.
• If squats grow your glutes well, keep doing them!
• Experiment with different rep ranges and exercises to see what works best for you.

9. Women Tend to Recover Faster – Use It to Your Advantage

• Unlike men, women can often train glutes 4-5 times per week without overtraining.
• Example Schedule:
  ✅ Monday: Heavy Squats + Glute Isolation
  ✅ Wednesday: Hip Thrusts + Band Work
  ✅ Friday: Romanian Deadlifts + Step-Ups
  ✅ Optional Saturday: Light Band/Bodyweight Work

10. Don’t Get Stuck on One Training Style

• Some people respond better to long-length exercises (Squats, RDLs).
• Others grow better with short-length exercises (Hip Thrusts, Back Extensions).
• Experiment with both and track what gives you the best results.

Final Takeaway

✅ Focus on progressive overload (getting stronger).
✅ Train glutes at least 3x per week with a mix of movements.
✅ Balance squats, hip thrusts, and lateral movements for full development.
✅ Recovery & consistency matter just as much as training volume.

💡 If you’re not seeing results:
Try increasing weight, frequency, or volume while ensuring proper recovery and protein intake.

Conclusion

This episode provides a wealth of knowledge on glute training and strength development. Dr. Contreras dispels myths, shares scientific insights, and offers practical strategies for maximizing glute growth. Whether you're a coach, athlete, or fitness enthusiast, the principles discussed in this episode can be applied to enhance your training results.

The key takeaways include the importance of individualized programming, the benefits of combining different types of exercises, and the role of recovery and consistency in achieving long-term results.