Bret Contreras-top-10-ways-to-improve-your-glut... Info

: Contreras famously advocates for the hip thrust as the "king" of glute exercises because it maintains high tension on the glutes throughout the entire range of motion, unlike squats or deadlifts where tension drops at the top.

: He highlights the importance of the mind-muscle connection . Actively squeezing the glutes at the top of every rep is more effective for hypertrophy than simply moving weight from point A to point B. Bret Contreras-Top-10-Ways-to-Improve-Your-Glut...

"The variety in his 'Rule of Thirds' approach (heavy, medium, light days) makes the high frequency actually sustainable without burning out my CNS." [2] If you'd like, I can: : Contreras famously advocates for the hip thrust

"I started hip thrusting 3x a week following Bret’s advice and saw more growth in 3 months than I did in 3 years of just squatting." [1] "The variety in his 'Rule of Thirds' approach

: High-rep lateral movements like seated abductions or monster walks.

Suggest if you don't have access to a barbell.

Help you based on these principles.