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Mind Pump · September 17, 2026 · 1h 40m

2947: How to Build Glutes | Hip Thrust vs Squats What Bret Contreras Says Actually Works

Bret Contreras
Show Notes

Bret Contreras, the inventor of the barbell hip thrust, joins Mind Pump to discuss the science and practice of building glutes. He breaks down the role of genetics (60%), the advantage of hip thrusts over squats for frequency, new research on targeting upper vs lower glutes, and his rotating periodization system. The conversation also covers training around pain, isometric hypertrophy, and candidly explores his personal journey with therapy and relationships, citing Gottman and Arthur Brooks.

This summary was generated from show notes and public descriptions, not from a full transcript review. Details may contain inaccuracies.

Curious

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Isometric Training at Stretch Produces Hypertrophy Comparable to Leg Extensions00:13:47
New research shows that isometric training performed at the stretched position can produce hypertrophy similar to traditional dynamic movements like leg extensions.
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Targeting Upper vs. Lower Glute Max Through Movement Selection00:58:37
Recent studies indicate that varying hip angle and exercise selection can emphasize different regions of the gluteus maximus, allowing trainees to shape specific areas.
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Highlights

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Genetics Determine 60% of Glute Development Potential00:02:05
Bret explains that genetics account for roughly 60% of your ultimate glute shape and size.
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Hip Thrust Wins Over Squats on Training Frequency, Not Muscle Activation00:48:56
Bret argues that while both squats and hip thrusts activate the glutes, the hip thrust allows for more frequent training because it creates less systemic fatigue and lower back stress.
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Editorial

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Therapy, Purpose, and the Real Secret to Happiness01:18:33
Bret shares how therapy helped him understand that purpose — not romantic success — is the foundation of happiness, referencing Arthur Brooks and Gottman’s relationship principles.
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Misc

✧Bret Contreras candidly discussed the reality of being single at 50 in a profession surrounded by bikini models, and how therapy gave him clarity on the importance of purpose over romantic relationships.
✧He cited psychology researcher Arthur Brooks and Gottman's relationship work as influential in his personal development.
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