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 a closer look at the step down from this month’s Deadlift & Military Press plan in the app. In her walkthrough, Coach Jamie goes over some of the things to keep in mind with this one, including setup and form. She’s using the BC Strength ankle weight to add load while keeping both hands free for support.
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. 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. When you’re sitting upright with a 90-degree angle in your hips, you’ll be hitting the posterior portion of the glute medius and minimus and the upper subdivision of the glute max. 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. Watch coach @bethclare__ break down both the machine and band versions and show you how your positioning changes between them. 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.
For our deadlift pyramid on day 3 of this month’s deadlift and military press program, @bretcontreras1 recommends choosing one of the three primary stances. The conventional, sumo, & semi-sumo deadlift are equivalent exercises. We highly recommend using whichever stance feels most natural to you, as the similarities between them vastly outweigh any minor theoretical difference. All three variations go through a large degree of hip extension, which will provide a hypertrophy stimulus for your glutes, hamstrings, and adductors, along with the erector spinae via stabilizing the spine Which stance is right for you? ➡️The one which feels the most natural: personal preference often gets dismissed as taking the easier route for comfort at the expense of better results, but in many cases, it could be picking the style which better suits your anthropometry ➡️Sumo & semi-sumo tend to be a bit more forgiving for those with back problems, since the torso stays a bit more upright ➡️If you want to minimize quad growth, it might be better to stick with conventional (this is minor) If you’re new to deadlifting, master one variant over 6-18 months. Once you’ve got it down & feel you’re able to maintain proper form with high exertion, integrating a different stance can be a very good accessory lift to your dominant style.
One of the best parts of your Booty by Bret subscription? You have options. You can choose from: 3-day full body + 2 optional pump days
4-day full body
5-day lower/upper split There’s no magic number of training days. The best program is the one you can consistently train hard, recover from, and actually enjoy.
Deadlift and Military Press plan is officially live! Swipe to see what to expect this month ➡️ Sign up through the link in our bio
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 ➡️