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

Both the glute max and glute medius contribute to the action of abducting your hips and the way you’re positioned with your hip abduction exercises matters! Your glute max is the largest muscle and makes up the majority of your glutes, whereas the glute medius and minimus are smaller muscles positioned in the top side portion of your glutes. Most of the time, working on your glute medius is referred to as building the “shelf.” The more you sink into hip flexion (bending your hips), the more you’ll be incorporating your glute max. Also the deep hip external rotators and the posterior divisions of the glute medius and minimus. The more you go into hip extension (straightening out your hips), the more you’ll be targeting the glute medius and minimus. Especially the middle divisions and the “bulk” of the fibers. Remember – the glute max is huge compared to the glute medius, so you will always be stronger in hip flexion than you are in hip extension with these exercises. When you lean forward in the machine seated hip abduction, you can more easily utilize progressive overload and go much heavier. When you’re bridged, we often like to treat it as a higher rep, mind-muscle connection exercise.
What an incredible month of crushing goals for our Booty by Bret community! Here are some member highlights from our deadlift and military press month 💪🏼🍑
The Glute Squad Special month is now live! Swipe to read everything you need to know 🍑🔥 Perfect time to sign up for our app. Link in bio!
The Glute Squad Special month goes live Monday! Not a member? Start your Booty by Bret journey today! Link in bio 💪🏼
Our rockstar BBB member @motherof7lifts shares her experience with strength training in hopes of encouraging anyone who wants to push it to the next level but may be unsure how to start! 🤩 Sign up for our app through the link in our bio 🍑
We are so excited to hold our first ever StrongLifting Weekend at Glute Lab Fort Lauderdale! July 31st - August 2nd Swipe to see what it’s all about and comment ‘tickets’ to get the full breakdown of the weekend There are two ticket options: those who want to compete will follow our Booty by Bret StrongLifting month and Bret will provide a special peak week program the week before the competition 🤩 We really hope to see you there!!
Here is a snippet from day 1 of our current Deadlift and Military press month featuring @rhishape_ 💪🏼🍑
Here are 3 helpful tips to gain confidence in the gym if you are a beginner ➡️☺️