Frog Pumps and Frog Thrusts - Bret Contreras
Frog Pumps and Frog Thrusts - Bret Contreras
Mar 18, 2016
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Frog Pumps: A Highly Effective Bodyweight Glute Activation Drill - Bret Contreras
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Frog Pumps: A Highly Effective Bodyweight Glute Activation Drill - Bret Contreras
Jun 4, 2015
bretcontreras.com
Let’s bring back frog pumps 🤘🏽 | Bret Contreras
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Let’s bring back frog pumps 🤘🏽 | Bret Contreras
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Sometimes it’s the shorts. Or the pump. Or the pose or lighting. Not every day will be your best booty day. | Bret Contreras
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Sometimes it’s the shorts. Or the pump. Or the pose or lighting. Not every day will be your best booty day. | Bret Contreras
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Great hamstring mobility exercise too! | Bret Contreras
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Great hamstring mobility exercise too! | Bret Contreras
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Tempo for Hypertrophy Explained & Why TUT Ain’t All That | Bret Contreras
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Tempo for Hypertrophy Explained & Why TUT Ain’t All That | Bret Contreras
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Totally used for being sturdy AF. @lele_brownn | Bret Contreras
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Totally used for being sturdy AF. @lele_brownn | Bret Contreras
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Men, you should train hard like my Glute Squads! 😁 | Bret Contreras
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Graphics are insane!!! But the biomechanics are off. | Bret Contreras
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My thoughts on GVT… Also much respect to @amandafranssoonnn - big fan. | Bret Contreras
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How dumb is this ? Let’s just start twisting our pelvises instead of lifting weights… 🙄 | Bret Contreras
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Make B-Stance mostly single leg. You want a soft support. Don’t just do offset bilateral lifts. | Bret Contreras
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I thought he was gonna hula hoop thrust but then he levitated! | Bret Contreras
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Check out this legend! Super inspiring. If there’s a will, there’s a way. Getting strong AF training from home. Much respect | Bret Contreras
3.4K views6 months ago
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Love seeing 45 degree hypers getting more love! Don’t agree that they’re better than hip thrusts for glute growth but they’re probably very close. | Bret Contreras
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I love strength & conditioning. Physical therapy is the same, just starting at a lower level. We change lives. | Bret Contreras
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Love to see this! We lose power especially as we age so it’s important to try to mitigate these losses through resistance and plyometric training. | Bret Contreras
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This exercise smokes your grip and your hammies - two muscles that are important in the deadlift. As you gain proficiency you can place your feet on a higher platform to make it harder. Make sure to begin each rep in deep hip flexion for the stretch and to end each rep with the hips high and the knees way forward (I use the cue “knee me in the face” on these because I have to be there anyway to make sure the ploy box doesn’t tip over). Thanks @iambreannadanielle for demo’ing! | Bret Contreras
15.9K views7 months ago
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I approve! This is a great exercise. Perfect for a reverse hack squat movement - good morning on the way down, glute dominant squat on the way up. Each phase works the glutes but the alternating ham/quad stimulus may allow for more reps hammering the glutes. | Bret Contreras
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IMO sumo is more lower glute max whereas narrow is more upper | Bret Contreras
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Who is with me on this one? Not all failure reps are grindy reps. Coming from someone who has spent 1/2 of his life in the gym… | Bret Contreras
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Band standing hip abductions are so much more effective than people think. Don’t believe me? Get a glute loop and bust out 3 sets of 20 reps with 90 sec rest between sets. Yes they work the muscle at short lengths but that might not matter for glute medius growth. The reason why I say that is because my squad grew their upper glutes during the quarantine using their glute loops. One thing is certain: if you use this multiple times per week, you’ll see better results because people tend to skip a
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Leg presses hip thrusts = full range glute strength in hip extension. Leg presses are a lengthened partial while hip thrusts are a shortened partial (unless you do them with more range, for example on a Thruster Pro). Leg presses get your glutes strong in the deep stretch. Hip thrusts get your glutes strong in the full squeeze. Doing both (along with single leg work, hinges, and abduction) will keep your glutes functioning well throughout the lifespan. | Bret Contreras
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It took me 3 years of lifting to look like I even lift. You gotta have patience if you want to achieve your best physique possible. It’s not gonna happen in 3 months. | Bret Contreras
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This looks badass! But I think loading would eventually be limited by balance and stability. So straight up ankle weight, cable, or a combination of ankle weight and cable resistance with two hands for bracing would be ideal to effectively load the opposing hip flexors and hip extensors. | Bret Contreras
4.2K views2 months ago
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It’s funny watching this niche evolve. I first blogged about “Growing Glutes Without Growing Legs” in 2013. Even filmed a couple of YouTube videos and created an eBook/program for it. Well, here’s Frankie carrying out these methods and showing that it works. And for some reason it pisses people off. How dare women not want muscular legs too they say. But everyone has the right to train according to their individual goals. Trainers shouldn’t judge, but rather help people achieve their desired res
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Very important information here! You don’t hear about this stuff enough because it’s complicated and not sexy. | Bret Contreras
31.8K views7 months ago
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My thoughts on the current rotational trend. Do them for more upper Glute Max, but know that they will likely work the lower Glute Max a little bit less. Embrace variety, but don’t abandon tradition. | Bret Contreras
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¿Alguno de ustedes ha logrado alguna vez una congestión de glúteos (“glute pump”) de 2 pulgadas? Si es así, ¡son un unicornio afortunado! Normalmente, media pulgada parece ser lo común. | Bret Contreras - Español
24.4K views8 months ago
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You’re watching a bro watch another bro explaining lifting while nodding his head. This is social media in 2025 👌🏽 | Bret Contreras
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