by Bret Contreras August 16, 2013
“Hi Bret, I love your blog. I’m going to be going on a week long vacation in September and I don’t want to lose my glutes during that time. I won’t have access to a gym or any equipment. What can I do to prevent loss of glute size? Thank you in advance. My glutes have never looked better since implementing your training by the way, I put an inch on my glutes since last month and lost an inch around my waist! Linda
Hi Linda! Nice work, keep it up!
You won’t lose your glutes in one week, it doesn’t work that way. Sometimes people take a week off and come back stronger, depending on their training and physiology. So don’t feel compelled to exercise every day while on vacation.
However, here is a simple glute workout that you can do. Either do this quick workout each day for each leg:
Or you could do 2-3 sets and space your workouts out every 2-3 days.
Here’s a video showing the routine:
Bulgarian split squats could be swapped with reverse lunges, high step ups, single leg box squats, skater squats, or even pistols for advanced individuals. Single leg hip thrusts could be swapped with single leg foot elevated hip thrusts, reverse hypers, single leg reaching RDLs, or even Russian leg curls, back extensions, or single leg back extensions (if you have something or someone to secure your feet). If side lying hip raises are too hard, you can do side lying clams and/or abductions instead. I mention these exercises in Bodyweight Strength Training Anatomy for those unfamiliar with them. If you can bring a band with you, you could do band seated hip abductions and/or various band walking exercises.
The post How do I Keep my Glutes While on Vacation? A Simple Bodyweight Glute Workout appeared first on Bret Contreras.
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by Bret Contreras August 17, 2017
The results are in: Going 5 weeks without any lower body barbell training (I did smith machine squats, lever machine squats, smith machine good mornings, lever machine good mornings, hammer...
The post The No Barbell Experiment On Squat And Deadlift And Hip Thrust Strength: The Results appeared first on Bret Contreras.
by Bret Contreras July 07, 2017
I’ve decided to conduct a little experiment on myself. For no good reason aside from curiosity and pure passion for strength training science, I am going to perform zero barbell...
The post The No Barbell Experiment on Squat and Deadlift and Hip Thrust Strength appeared first on Bret Contreras.
by Bret Contreras May 03, 2017
Huge props BJ Gaddour, Fitness Director for Men’s Health, for choosing me to host the Men’s Health Glute Project. Here I presented my top 10 exercises for building and strengthening the glutes. The Men’s Health...
The post Men’s Health Glute Project: Top Ten Glute Building Exercises appeared first on Bret Contreras.
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