Sep 17, 2026 · 1h 41m
Listen from 0:13
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Bret Contreras challenges the glute-training playbook
2947: How to Build Glutes | Hip Thrust vs Squats What Bret Contreras Says Actually Works
The episode separates genetic limits from trainable progress and argues that sustainable programming matters more than exercise novelty.
- 1Genetics, skeletal structure, fat distribution, and nutrition shape glute development before exercise selection enters the picture.
- 2Hip thrusts and squats can both work, but recoverability and individual pain tolerance should guide the balance.
- 3Simple progressive overload, distributed volume, and planned variation outperform crowded routines built around social-media gimmicks.
Don't miss
Contreras dismantles the idea that one perfect glute exercise exists, favoring recoverable volume, progressive overload, and strategic variation.
The brief
Bret Contreras argues that glute shape is partly predetermined by genetics, skeletal structure, and fat distribution, making realistic expectations as important as training effort.
The hip-thrust-versus-squat debate gets reframed: both can build muscle, but hip thrusts may offer a strong stimulus with less recovery cost and connective-tissue stress.
Contreras favors simple progressive programming, rotating emphasis across phases and spreading recoverable volume over multiple sessions instead of chasing every exercise.
He also makes the case for training around pain, using variations, bands, and isometrics to preserve progress and longevity rather than forcing a single movement.
The interview then turns personal as Contreras discusses therapy, attachment, past relationships, and his shift toward seeking a long-term partner and family.