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

New program goes live on Monday 👀 Who is excited to crush deadlifts and military press?! Sign up through the link in our bio 🍑
This is a great example of the difference between RDLs and stiff-legs. If you want to maximally load your glutes, RDLs will be your best friend. Our new program goes live this coming Monday. It is a deadlift and military press-focused month. I’ve included deadlifts 3 days per week, including both RDLs and stiff-legs as well as a deadlift of your choice on the third day. You’re going to love this new program! If you’re not a current member hit the link in our bio to join our community today! Or head to app.bootybybret.com
Swipe to see the 10 rules @bretcontreras1 uses to help lifters train glutes frequently while continuing to make progress ➡️
Your first rep and your last rep should never look the same As a set goes on, your reps should slow down and require more effort to maintain control and good technique. That’s what training with high effort looks like. If your first and last rep look exactly the same, you most definitely have more reps left in the tank than you realize. You don’t need to take every set to failure, but as the month progresses, you’ll want to continue pushing your compound lifts closer and closer to failure. Taking a set to failure can also be a useful way to learn where your actual limits are. Once you’ve experienced true muscular failure, it’s much easier to gauge when you’re stopping a rep or two short. Don’t just go through the motions - actually push your sets!
I came up with a system over a decade ago and still there’s no better system in my opinion. Train glutes three times a week. Each day, pick one exercise from the following four categories: 1. Thrust/Bridge 2. Squat/Lunge 3. Hinge/Pull 4. Abduction For the thrust/bridge pattern, alternate between full range and lockout variations. For the squat/lunge pattern, alternate between double leg and single leg variations. For the hinge/pull pattern, alternate between vertical and horizontal variations. For the abduction pattern, alternate between frontal and transverse plane variations. This system ensures complete development of the glutes as well as full development of the thighs (quads, hammies, adductors). It’s what I do with my Glute Squad. It’s what I do with my Booty by Bret members.
Our Booty by Bret community is really something special 🥹 Still reminiscing on the awesome Booty by Bret first annual StrongLifting weekend where we got to meet so many awesome people! ➡️Want to join our next event? Comment ‘WAITLIST’ and we’ll send you the link to join our waitlist for future events☺️
Here is how coach @jamiederevere is choosing to do the side-lying hip raise this month! Side-lying hip raises are challenging on their own, but Jamie likes taking them up a notch by performing them from a deficit. She prefers to sink deep at the bottom and get a big stretch through the working glute. This variation is featured in her Day 1 walkthrough video for this month, so be sure to check it out!
Glute Max Edition I think that in time, we will learn that all the top-tier glute glute exercises grow the gluteus maximus similarly at equal volumes. Meaning 10 sets per week of squats, Romanians, step ups, lunges, Bulgarians, 45s, and hip thrusts will each grow the glutes around 20% larger in volume in around 10 weeks for beginners. So then the discussion becomes more about how to maximize recoverable volume (MRV). This is where hip thrusts prevail, by being so joint-friendly and less muscle damaging. It would require a unique study design to showcase this, but it could be done. Nevertheless, a solid glute training program should include all of the aforementioned exercises along with kickbacks and abduction. Also I’m very biased as the inventor (but I tried to be fair). If you’re wanting elaboration to any of my answers, just ask in the comments section.