| Title | Glute Lab: The Art and Science of Strength and Physique Training |
| Author(s) | Bret Contreras, Glen Cordoza |
| Publisher | Victory Belt Publishing |
| Year | 2019 |
| Edition | Unknown |
| Language | English |
| Pages | 608 |
| ISBN | 9781628603460 |
| Genre | Health & Fitness, Sports & Recreation |
| Series | Unknown |
| Size | 32.15 MB |
| Extension |
Summary
Glute Lab: The Art and Science of Strength and Physique Training is the definitive resource on glute development, written by Bret Contreras, the scientist and trainer universally recognized as the world's leading authority on gluteal muscle functioning and development. Published in 2019 by Victory Belt Publishing, this 608-page comprehensive manual represents the culmination of over two decades of research, experimentation, and practical coaching experience [citation:1][citation:16]. Contreras, who earned his PhD in sport science from Auckland University of Technology, transformed his personal struggle with a flat backside into a lifelong quest to understand how the largest muscle in the human body functions and how it can be developed optimally [citation:3][citation:16]. Together with co-author Glen Cordoza, a prolific fitness and martial arts writer with twenty-six published books, Contreras has created what many consider the modern bible of glute training.
The book is structured into five major sections that progressively build the reader's understanding of glute training. The first section establishes the importance of glute training for aesthetics, health, strength, and athletic performance, explaining why well-developed glutes are not merely a cosmetic goal but a foundation for physical capability and injury prevention [citation:15]. The second section delves into the science, covering the anatomy of the gluteal muscles, their functions, the role of genetics, and the physiological mechanisms behind muscle growth and strength acquisition. The remaining sections focus on practical application, teaching readers how to categorize exercises, design effective training programs, implement advanced methods, and execute exercises with proper technique through detailed step-by-step instructions and illustrations [citation:11][citation:15].
What distinguishes Glute Lab from other fitness books is its integration of peer-reviewed science with field-tested methodology. Contreras has published over fifty peer-reviewed studies on strength training and conducted numerous electromyography experiments to determine which exercises produce the greatest glute activation [citation:1][citation:3]. The book presents this research in accessible language, explaining concepts such as force-vector theory, pelvic tilt dynamics, and progressive overload in ways that both beginners and experienced trainers can understand and apply. Readers learn not just what exercises to perform, but why certain movements are more effective than others, how to troubleshoot common problems like quad dominance, and how to structure training across different timeframes and goals [citation:16][citation:19].
The book is designed for a wide audience spanning from fitness enthusiasts seeking to improve their physique to professionals who train others. Personal trainers, physical therapists, strength coaches, and athletes in sports requiring explosive lower-body power will find immense value in the detailed programming templates and exercise progressions. The inclusion of twelve-week beginner, intermediate, and advanced training programs makes the book immediately actionable regardless of experience level [citation:16]. Bodybuilders and physique competitors will appreciate the sections on aesthetics and advanced training methods, while powerlifters and CrossFit athletes can benefit from the performance-focused chapters [citation:15]. Even individuals recovering from lower back or knee pain may find the glute-strengthening protocols helpful, as the book explains how strong glutes contribute to joint stability and injury prevention [citation:16].
Glute Lab quickly became a Wall Street Journal bestseller upon its release and has since been translated into multiple languages, including Russian and Chinese editions, cementing its status as an international reference work [citation:5][citation:15]. The book's reputation rests on Contreras's unique position as both a researcher and a practitioner who has trained thousands of clients from sedentary beginners to elite athletes. His invention of the barbell hip thrust and the Hip Thruster machine revolutionized how the fitness industry approaches glute training, and this book serves as the comprehensive documentation of that system [citation:1][citation:8]. For anyone serious about understanding or developing the glutes, Glute Lab remains the essential text—a work that successfully bridges the gap between laboratory science and practical gym application.
Key Features
- The book is organized into five distinct parts covering importance, science, art, programming, and exercise execution.
- Contains detailed anatomical explanations of the gluteus maximus, medius, and minimus muscles and their functions.
- Includes over fifty peer-reviewed studies referenced from the author's own research on glute activation and strength training.
- Features step-by-step photographic demonstrations for proper execution of glute-dominant, quad-dominant, and hamstring-dominant exercises.
- Provides twelve-week beginner, intermediate, and advanced full-body training programs with glute emphasis.
- Explains the biomechanics behind the barbell hip thrust, an exercise invented and popularized by the author.
- Teaches program design variables including volume, intensity, frequency, and periodization strategies.
- Addresses the role of genetics in glute development and how to maximize one's individual potential.
- Includes troubleshooting solutions for common training plateaus, strength stagnation, and physique challenges.
- Offers dietary strategies for weight loss and body composition goals to support training results.
- Explains how to implement advanced training methods such as drop sets, rest-pause, and mechanical drop sets.
- Provides specific programming guidance for different sports including bodybuilding, powerlifting, CrossFit, and athletic performance.
- Contains a dedicated chapter on glute training for health, explaining how strong glutes prevent knee, hip, and lower back injuries.
About Author
Bret Contreras, PhD, CSCS,*D, has established himself as the world's foremost authority on gluteal muscle functioning and development through a career that uniquely combines academic research with hands-on training experience. He earned his bachelor's degree from Northern Arizona University and his master's degree from Arizona State University before completing his PhD in sport science at Auckland University of Technology in New Zealand in 2015, where he studied under biomechanics expert John Cronin [citation:3][citation:13]. Before his academic pursuits, Contreras spent six years teaching high school mathematics in the Scottsdale Unified School District while building a personal training business on the side [citation:13]. He is best known for inventing the barbell hip thrust exercise in 2006, a movement that electromyography research has shown to outperform squats, deadlifts, and lunges in gluteus maximus activation [citation:8][citation:13]. He also invented the Hip Thruster and Skorcher machines, sold through his company BC Strength. Contreras has published over fifty peer-reviewed studies, authored the bestselling books Bodyweight Strength Training Anatomy and Strong Curves, and owns and operates the Glute Lab Gym in San Diego, California [citation:1][citation:6].
Glen Cordoza is one of the most published authors in the world on the topics of MMA, jiu-jitsu, Muay Thai boxing, and fitness, with twenty-six books to his credit. He has co-authored works with MMA superstars including Randy Couture, BJ Penn, Anderson Silva, Fedor Emelianenko, and Lyoto Machida, as well as jiu-jitsu legends Eddie Bravo, Antonio Nogueira, and Marcelo Garcia [citation:4][citation:16]. He also co-authored Power, Speed, Endurance with Brian MacKenzie and the New York Times and Wall Street Journal bestselling books Becoming a Supple Leopard and Deskbound with Kelly Starrett [citation:14][citation:18]. Beyond his writing career, Cordoza compiled a 12-0 professional Thai boxing record and a 3-1 professional MMA record, and he holds a black belt in 10th Planet Jiu-Jitsu [citation:4]. His expertise in translating complex physical techniques into clear, accessible instructional content has made him a sought-after collaborator for elite athletes and trainers.
Related Books
- Strong Curves: A Woman's Guide to Building a Better Butt and Body — Bret Contreras
- Bodyweight Strength Training Anatomy — Bret Contreras
- Becoming a Supple Leopard — Kelly Starrett and Glen Cordoza
- Deskbound: Standing Up to a Sitting World — Kelly Starrett and Glen Cordoza
- The Glute-Focused Anatomy: Biomechanics and Targeted Resistance Training for Lower Body — A.T. Rose
- El Libro de los Glúteos: Fuerza Entrenamiento Anatomía — Jeronimo Milo
- Rehab Science: How to Overcome Pain and Heal from Injury — Tom Walters and Glen Cordoza
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Frequently Asked Questions
Q : Who should read Glute Lab?
R : Glute Lab is written for anyone interested in developing stronger, more powerful glutes, from complete beginners to experienced fitness professionals. Personal trainers, physical therapists, and strength coaches will find the programming templates and biomechanical explanations invaluable for their practice. Athletes in sports requiring explosive lower-body power, bodybuilders and physique competitors, and general fitness enthusiasts seeking to improve their physique and health will all benefit from the comprehensive system presented in the book. The inclusion of twelve-week programs at beginner, intermediate, and advanced levels makes it accessible regardless of starting point.
Q : What is the barbell hip thrust and why is it important in this book?
R : The barbell hip thrust is an exercise invented by Bret Contreras in 2006 that has become the cornerstone of modern glute training. Electromyography research has demonstrated that the hip thrust produces greater mean and peak gluteus maximus activation than squats, deadlifts, or lunges. Because Contreras developed this exercise, Glute Lab contains the most authoritative and detailed instruction available on its execution, variations, and programming. The book explains the biomechanics behind why the hip thrust is so effective for glute development.
Q : Does the book include training programs I can follow?
R : Yes, Glute Lab includes twelve-week training programs at three levels: beginner, intermediate, and advanced. Each program is a full-body routine with glute emphasis, structured to accommodate different schedules and goals. The book also provides sample training templates and splits that readers can customize based on their specific objectives. Additionally, there are sections on periodization and program design variables that teach readers how to modify or create their own programs.
Q : How does Glute Lab address nutrition and diet?
R : The book includes dedicated sections on dietary strategies to support weight loss and body composition goals. Contreras explains how to set protein and fatty acid requirements, then adjust carbohydrate intake based on individual needs and training phases. The nutrition guidance is practical and evidence-based, covering topics such as meal timing, food selection, and the role of supplements. These recommendations are integrated with the training principles to provide a complete approach to physique development.
Q : What makes Glute Lab different from other fitness books?
R : Glute Lab stands apart because it is written by the researcher who conducted much of the foundational science in this field. Bret Contreras has published over fifty peer-reviewed studies, many using electromyography to measure muscle activation during different exercises. The book presents this original research in accessible language, explaining not just what to do but why certain methods work better than others. This scientific foundation, combined with Contreras's extensive practical experience training thousands of clients, creates a unique resource that is both authoritative and immediately applicable.
Q : Can I benefit from this book if I train at home without gym equipment?
R : While Glute Lab focuses primarily on gym-based training with barbells, dumbbells, and machines, the principles of program design and exercise categorization can be adapted to various settings. The book includes bodyweight exercises and information about how to progress movements using minimal equipment. However, readers seeking a comprehensive home-based program might also benefit from Contreras's earlier book, Bodyweight Strength Training Anatomy, which focuses exclusively on exercises requiring no equipment. Glute Lab's greatest value is for those with access to standard gym equipment.
Q : What does the book teach about the role of genetics in glute development?
R : Glute Lab includes a dedicated chapter on the role of genetics, acknowledging that individual genetic differences affect how muscles respond to training and where fat is distributed. Contreras explains these factors honestly while emphasizing that genetics determine potential but not the extent to which that potential is realized through training. The book provides strategies for maximizing one's individual potential regardless of starting point, and helps readers set realistic expectations while still pursuing significant improvements. This balanced perspective is characteristic of the book's evidence-based approach.
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