The Booty by Bret App is Now Live!

Your best transformation yet starts here!

Home and gym
workouts
Coaching methods
backed by science
90,000+ booty
transformations

Why Booty By
Bret Works:

Booty by Bret is more than just a workout app – it’s a scientifically-backed strength training system designed to help you build muscle, gain strength, and transform your physique from every angle.

Developed by Bret Contreras, PhD, aka the “Glute Guy,” the program blends progressive overload, the mind-muscle connection, a rotational focused periodization system, and innovative exercise variations to maximize results without wasting time or energy.

Brand New
App Access

Take your training to the next level. Access your programs, customize workouts, swap exercises, track data, and stay on top of your progress – all in one app.

Customizable
Full-Body Program

Train in a gym, home setup, or with just dumbbells and bands — preset options let you tailor workouts to your needs.

Flexible Training Frequency

Choose between 3x, 4x, or 5x per week based on your schedule and recovery needs.

New Program
Every Month

Designed using Bret’s latest methods — rooted in research, real-world coaching experience, and continuous community feedback.

Direct Access
to Our Coaches

Ongoing support from coaches inside the members-only Facebook group, including form checks, Q&As, and more.

Bret’s
Training Insights

Monthly program breakdowns with Bret, live workout walk-throughs with Coach Jamie, and a deep-dive exercise tutorial library.

Inside the App

Our app is finally here and ready to help you take your results to the next level!

Customize
Your Training

Easily customize your workout split, equipment setup, and exercises anytime to fit your lifestyle.

Learn & Improve
Through Our Guides

Browse hundreds of step-by-step exercise tutorials with expert cues to master your form, prevent injury, and maximize results

Track
Your Progress

Track your workouts, personal bests, and progress over time to stay accountable and motivated.

Be Coached By the
Hip Thrust Inventor

Bret Contreras, aka “The Glute Guy” is considered the world’s leading expert in glute training and is the inventor of the popular and effective Hip Thrust Exercise.

With a PhD in Sports Science and over three decades of coaching and research experience, Bret has helped thousands of people worldwide build stronger, more confident bodies.

As the founder of Booty by Bret, BC Strength, and The Glute Lab, as well as the author of Glute Lab, Strong Curves, and Bodyweight Strength Training Anatomy, Bret combines science-backed programming with real-world coaching to deliver proven results.

Choose Your Membership

Take your training to the next level for less than $1 per day.
Access your programs, customize workouts, swap exercises, track data, and stay on top of your progress – all in one app.

Monthly

$29.95/mo

Save 10%

Quarterly

$79.95/3 mos

Save 20%

Annual

$289.95/yr

See What Results Our Members Are Achieving

Get Social With us

Here’s how to customise your Booty by Bret program in just a few simple steps 👇 1️⃣ In the app, click the **calendar icon** at the bottom of the screen. 2️⃣ Click **Options**. 3️⃣ Select your preferred **training frequency** and **equipment availability**. 4️⃣ Make sure to click **Save** ✅ Need to swap an exercise during your session? ➡️ Simply **swipe left** on the exercise. ➡️ Click the **blue swap icon**. ➡️ Choose a recommended variation or search for your preferred option. At Booty by Bret, we encourage members to tailor sessions to suit their individual needs - that’s what drives the best results, and exactly why we built this feature into the app 💪
Are you lifting to your true potential? How can you determine this? If you’re breezing through your compound sets and aren’t feeling challenged, it’s a clear sign you’re not pushing yourself to your full potential. 🏋️‍♀️ Strength training is meant to progressively challenge you, pushing your muscles to adapt, grow, and get stronger. Playing it safe and not pushing your sets with high effort will likely limit your progress and slow down your results over time. ✨ So how to lift smarter and maximize your progress? 1️⃣ Monitor your RIR (reps in reserve): RIR measures how many reps you have left in the tank after completing a set. To maximize strength and muscle growth, aim to finish most sets with 1-3 RIR. If you feel like you could easily keep going beyond that, it’s time to increase the weight! 2️⃣ Review your lifts by filming: Filming your lifts is a valuable tool for improving your form and assessing your effort level. For example, recording a back squat can help you spot key indicators of how close you are to failure, such as the bar speed slowing down during the final reps of a set. If the bar moves noticeably slower as you approach the end, it’s a good sign you’re challenging yourself appropriately. On the other hand, if the bar speed remains consistent, you may not be lifting heavy enough to push your limits. If you are a Booty by Bret member, we recommend utilizing the facebook support group to gain some coaching support and reassurance. 3️⃣ Rest matters: If you’re lifting heavy enough, you’ll likely need 2-5 minutes of rest between sets for optimal performance. If you’re not feeling the need to rest, check your RIR and consider adjusting your load. 🔥 The Takeaway: Pushing yourself with proper intensity, tracking RIR, and following a structured program like Booty by Bret will help you progress faster, build strength, and crush your goals! 👉 Save this post as a reminder to lift with intent
Have you tried bench supported cable kickback? 🍑 @bretcontreras1 believes this is probably the best way to do cable kickbacks if you’re able to set them up correctly. It’s a super stable way to perform kickbacks since you’re able to hug the bench and possibly even bracing one arm on the cable column. This way you can focus on the pushing the load instead of stabilizing yourself throughout the set. Allowing your working foot to come in deep at the bottom puts a high load on the glutes in the stretched position turning kickbacks into a more comprehensive exercise compared to the standard variations that only focus on the glutes in the shortened position with limited range of motion. Of course, if you’re unable to set these up, you can always stick to something like a kneeling glute kickback or standing bent over swoopy style where the same concepts apply! Members, how are you liking these this month?😆
Since the abducted contralateral dumbbell single-leg RDL is in this month’s programming, here is @bretcontreras1 explaining the rationale behind it and how to optimally perform the variation. Remember (just as with all pseudo single-leg exercises including Bulgarians, split squats, and B-stance) to focus on using mostly the working leg for propulsion and just use the abducted leg for stability. Think 85/15 for grounded to elevated force ratio.
Each month, Coach Jamie films full walkthroughs for our three full-body training days. In these walkthroughs, she shares helpful technique cues, shares how she plans on progressing through the month, and demonstrates how to modify exercises when needed. Swipe → to learn where to access these! Not a member? comment ‘APP’ to start your free trial!
The Glute Squad Special plan is now live in our app💪🏼 Swipe to learn what to expect ➡️ Perfect time to sign up through the link in our bio
The Glute Squad special plan goes live this Monday! Get ready to try a bunch of new and exciting variations to hit your glutes like no other 🍑🔥🤯 Not a member? Join today at app.bootybybret.com or head to the link in our bio
Progress is a byproduct of the effort you put into your training! If you aren’t seeing the results you’d like, it’s worth asking whether you’re lifting to your true potential or not. You don’t need to train to failure on every set of every single exercise in every session, but consistently training with high effort is a key driver of strength and muscular gains💪🏼🍑