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

Don’t make this mistake with your knee-banded hip thrusts! If you’re putting a band above your knees when hip thrusting but not pushing out against the band throughout the set, why even have it on? Before you even start the set, push out against the band and keep that tension throughout. Interestingly, wearing a band activates more upper glute max and the same amount of lower glute max, but not more glute medius. So even though you have to use around 10% lighter loads, you do end up activating the upper glute max even more, without sacrificing any lower glute max activation. The reason why is that glute activation is really low at the bottom of a hip thrust because the glutes don’t activate very high as hip extensors when in deep hip flexion (in the stretch). You can also try pushing out even harder on the way down/at the bottom of the rep: When you push out in deep hip flexion, your glutes activate much higher, indicating that in the stretch position, the CNS decides to activate them to a greater degree as ABDUCTORS than as EXTENSORS. Very interesting aspect of muscle physiology. So similar stretch but higher glute activation. To @bretcontreras1, that has to equal more growth. But no studies exist so until we have evidence, he thinks it’s smart to do it this way. Jamie is using a S/M regular Glute Loop above her knees and has the whole Thruster 3.0 set up!
Incredible results from our member @summerb_ferguson 🤩 Keep crushing it Summer, we can’t wait to see what else you will achieve!
Want to switch things up from standard deficit reverse lunges? Deficit reverse lunges already do an excellent job of hitting the glutes in a lengthened position. By adding a curtsy action, you may increase the stretch placed on the upper glute max, while sumo-stance movements may shift more emphasis toward the lower glute max. That’s why @bretcontreras1 programmed both curtsy/rotational variations and sumo-stance exercises this month. The goal is to theoretically hammer both subdivisions of your glute max with these combined variations. Coach @jamiederevere is using BC Strength blocks to increase the range of motion. You don’t need much height here, 1–2 blocks (about 2–4 inches) is plenty. A few technique tips: ▪️Don’t whip your back leg around or step too far across your body. A small step slightly behind you is all you need. ▪️Keep your hips squared forward throughout the movement instead of allowing them to rotate open. This helps maintain the position needed to achieve the desired stretch.
Please trust us when we say, you’re not too advanced for the basics 💪🏽
This month, @bretcontreras1 prescribed sumo RDLs to start off day 1. When you abduct by taking a wider stance, the lower glute max fibers lengthen, so theoretically, you’ll be hitting your lower glutes hard without having to go super deep. If true sumo stance doesn’t feel right, you can try out semi-sumo stance or anywhere in between. Booty by Bret programming prescribes 1-2 different options per movement pattern to choose from depending on what equipment you have available: A: Commercial gym B: Well-equipped home gym C: Dumbbells and bands And you can mix and match depending on what you have access to/what your preferences are! Here are the three modality options to choose from this month: A: Belt squat machine B: Barbell C: Dumbbell
Insane progress from our BBB member Mari 🤩🍑 Thank you for inspiring us Mari! You’re amazing!
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 💪🏼🍑