Summary
Weak glutes are a common issue resulting from prolonged sitting and improper training, leading to strength plateaus, postural breakdown, and chronic back pain. Jeremy Ethier collaborates with Brett Contreras, a leading glute expert and inventor of the hip thrust, to identify the most effective exercises for glute development. While traditional compound movements like squats and deadlifts target the gluteus maximus, they present three significant limitations: they tax multiple muscle groups simultaneously, allowing other muscles to fail before the glutes are fully engaged; they can cause other muscles to dominate the movement, stealing glute gains; and they often result in excessive soreness that impedes recovery and training frequency.
The first recommended exercise is the glute focus step down, a variation that isolates glute activation by keeping one leg elevated and following specific form cues. This movement challenges the glutes in the stretched position, promoting muscle growth while minimizing soreness and allowing for more frequent training sessions two to three times per week. Proper execution requires maintaining a forward torso lean, pushing hips back, allowing the back leg to lightly touch the ground, and driving through the glutes to return to the top position. Holding a dumbbell in the opposite hand increases glute medius activation by creating rotational torque, providing comprehensive upper and outer glute engagement.
The second exercise is the hip thrust, which challenges the glutes in the squeeze position and develops end-range hip extension strength. This strength prevents anterior pelvic tilt and associated lower back pain while improving performance in squats, deadlifts, and walking mechanics. Two methods—the scoop method and the hinge method—offer different glute activation patterns; the scoop method involves tucking the chin and tilting the pelvis upward, while the hinge method maintains a straight-line body position. Research indicates 60 percent of athletes prefer the scoop method while 40 percent favor the hinge method, emphasizing the importance of individual experimentation.
For optimal results, Brett recommends performing three sets of eight to twelve repetitions of each exercise two to three times weekly. This programming allows for adequate recovery while providing sufficient volume for glute hypertrophy. Combining a stretch-focused exercise with a squeeze-focused exercise creates synergistic growth across all glute regions and develops functional strength that translates to improved movement quality. The video emphasizes personalization through the Built with Science Plus app, which provides form guidance, progress tracking, and AI-powered coaching to customize training and nutrition plans for individual goals.