Bret Contreras-top-10-ways-to-improve-your-glut... -

: He highlights the importance of the mind-muscle connection . Actively squeezing the glutes at the top of every rep is more effective for hypertrophy than simply moving weight from point A to point B.

Help you based on these principles.

: Contreras famously advocates for the hip thrust as the "king" of glute exercises because it maintains high tension on the glutes throughout the entire range of motion, unlike squats or deadlifts where tension drops at the top. Bret Contreras-Top-10-Ways-to-Improve-Your-Glut...

: High-rep lateral movements like seated abductions or monster walks. : He highlights the importance of the mind-muscle connection

Explain the for a hip thrust to avoid lower back pain. : Contreras famously advocates for the hip thrust

: A well-rounded program should include three types of movements: Stretchers : Long-length movements like squats and lunges.

"I started hip thrusting 3x a week following Bret’s advice and saw more growth in 3 months than I did in 3 years of just squatting." [1]