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

🤩Such a special weekend with our community!! ➡️Want to join our next event? Comment ‘waitlist’ and we will send you the link to join our waitlist, to be first notified of our next event!
Chin-ups, neutral-grip pull-ups, and pull-ups are all equally valid vertical pulling exercises, which are largely interchangeable, meaning you can easily substitute them and expect very similar outcomes. For this reason, @bretcontreras1 prescribed all three different grips throughout the week to experiment with what you enjoy most. GRIP DIFFERENCES👇🏼 ▫️Chin-up: supinated (hands facing towards you) ▫️Neutral-grip (NG) pull-up: neutral (hands facing each other) ▫️Pull-up: pronated (hands facing away from you) Since the biceps will be stimulated more with a supinated wrist, the chin-up will hit them the most, followed by neutral-grip pull-ups, then pull-ups. Although the range of motion is very similar between all 3, there are some differences: ▫️Neutral grip tends to be the easiest on the joints ▫️Supinated will stretch your lats most ▫️Pronated will work the lats as shoulder adductors For maximum lat growth you should probably do narrower grip chin ups AND wider grip pull ups. Cues: Chin-up & NG pull-up: ▪️Pull your elbows straight down against your sides until they are at the hip, all while allowing the elbows to flex Pull-ups : ▪️Pull your elbows down and in together until they’re at your hips Lastly, grip width itself will influence the amount of shoulder extension vs. adduction you’re performing, with a wider grip typically requiring more adduction compared to a narrower grip. While range of motion is often defined by how far to pull yourself in relation to the bar, we recommend using a full range of motion based on how much shoulder extension you’re getting, which in most cases will result in the bar touching your collar bone at the top of the range of motion
3 x glute days vs quad/glute/ham split, what’s better? Here is what I think is best for maximal glute growth🍑
Watch coach @jamiederevere take you through Day 1 of this month’s hip thrust and chin-up plan: • Barbell hip thrust • Assisted pull-up • Extra range side-lying hip raise • RDL • Push press • High step-up These clips are quick snippets from Jamie’s full workout walkthroughs, where she takes you through the entire 3 day full body program each month. She shares guidance on how to progress throughout the month, training tips and tricks, and ways she personally modifies exercises to work around her own restrictions and preferences. The goal isn’t always to perform every exercise exactly the same way. Jamie shows you how she approaches the program while making adjustments that work best for her. If you’re following the 3 day program, you’ll find her full walkthrough video at the start of each workout in the app.
This is such a great reminder to stop comparing yourself to others and to learn to love your body for how it functions, not just how it looks!
There’s nothing better than hearing our members share their wins 🥹 Progress looks different for everyone - whether it’s getting stronger, building confidence, staying consistent, or achieving something you never thought you could. We’re so proud to be a small part of the journey 🫶 What’s been one of YOUR biggest wins since joining Booty by Bret? 👇
Here is my tier list. What did I leave out? What do you disagree with? 🍑
Here is how to set up for the knee-banded bar plus band hip thrust, with coach @jamiederevere using the @bcstrengthofficial Thruster 3.0 🍑