Bret Contreras, known as the “Glute Guy,” has made significant contributions to the fitness world, particularly in sculpting glutes. He is the creator of the hip thrust and runs the well-known Glute Lab in San Diego. In his recent YouTube video, Contreras introduces a specialized exercise for the gluteus medius—the glute medius hip thrust. Despite not being a hip thrust in the traditional sense, he emphasizes the importance of this exercise for targeting the gluteus medius effectively, demonstrating its value through proper form and technique.
In the video, Contreras provides a detailed explanation of how to perform the glute medius hip thrust, focusing on maintaining proper form. He suggests starting in the frontal plane and utilizing a lateral pelvic tilt to pre-stretch the upper glutes. This initial setup prepares the body for the exercise and ensures that the glute medius is engaged properly. Additionally, he guides viewers on the importance of “popping the lockout” by moving the grounded leg laterally, which enhances the effectiveness of the movement.
While the glute medius hip thrust can be done without equipment, Contreras advises having something to hold onto for stability and suggests using weights for progressive overload. This exercise allows individuals to progressively increase their strength by adding heavier plates or dumbbells as they become more comfortable with the technique. Regardless of whether it’s classified as a hip thrust, Contreras insists that the move is highly effective for glute development.
The gluteus medius, along with the gluteus maximus and minimus, plays a crucial role in building strong glutes. Traditional exercises like squats and lunges primarily target the gluteus maximus, which means that incorporating a variety of movements is essential for comprehensive glute training. The glute medius is particularly activated during hip abduction and benefits from lateral exercises, making the glute medius hip thrust a valuable addition to any glute training regimen.
To perform the glute medius hip thrust correctly, Contreras recommends balancing on one leg while using a stable surface for support. Starting with body weight is ideal before adding external load. He details the movement, emphasizing the importance of fluidity and proper technique throughout.
By incorporating a slight dip towards the anchor point, individuals can pre-stretch the glute medius, leading to effective abduction and overall strengthening of the glutes. For optimal results, Contreras stresses the significance of maintaining proper form before increasing the load, aiming for 10-30 reps per side.
