The Booty by Bret App is Now Live!

Your best transformation yet starts here!

Home and gym
workouts
Coaching methods
backed by science
90,000+ booty
transformations

Why Booty By
Bret Works:

Booty by Bret is more than just a workout app – it’s a scientifically-backed strength training system designed to help you build muscle, gain strength, and transform your physique from every angle.

Developed by Bret Contreras, PhD, aka the “Glute Guy,” the program blends progressive overload, the mind-muscle connection, a rotational focused periodization system, and innovative exercise variations to maximize results without wasting time or energy.

Brand New
App Access

Take your training to the next level. Access your programs, customize workouts, swap exercises, track data, and stay on top of your progress – all in one app.

Customizable
Full-Body Program

Train in a gym, home setup, or with just dumbbells and bands — preset options let you tailor workouts to your needs.

Flexible Training Frequency

Choose between 3x, 4x, or 5x per week based on your schedule and recovery needs.

New Program
Every Month

Designed using Bret’s latest methods — rooted in research, real-world coaching experience, and continuous community feedback.

Direct Access
to Our Coaches

Ongoing support from coaches inside the members-only Facebook group, including form checks, Q&As, and more.

Bret’s
Training Insights

Monthly program breakdowns with Bret, live workout walk-throughs with Coach Jamie, and a deep-dive exercise tutorial library.

Inside the App

Our app is finally here and ready to help you take your results to the next level!

Customize
Your Training

Easily customize your workout split, equipment setup, and exercises anytime to fit your lifestyle.

Learn & Improve
Through Our Guides

Browse hundreds of step-by-step exercise tutorials with expert cues to master your form, prevent injury, and maximize results

Track
Your Progress

Track your workouts, personal bests, and progress over time to stay accountable and motivated.

Be Coached By the
Hip Thrust Inventor

Bret Contreras, aka “The Glute Guy” is considered the world’s leading expert in glute training and is the inventor of the popular and effective Hip Thrust Exercise.

With a PhD in Sports Science and over three decades of coaching and research experience, Bret has helped thousands of people worldwide build stronger, more confident bodies.

As the founder of Booty by Bret, BC Strength, and The Glute Lab, as well as the author of Glute Lab, Strong Curves, and Bodyweight Strength Training Anatomy, Bret combines science-backed programming with real-world coaching to deliver proven results.

Choose Your Membership

Take your training to the next level for less than $1 per day.
Access your programs, customize workouts, swap exercises, track data, and stay on top of your progress – all in one app.

Monthly

$29.95/mo

Save 20%

Annual

$289.95/yr

See What Results Our Members Are Achieving

Get Social With us

The stronglifting month is now live in our app! 💪🏼 Swipe to learn what to expect ➡️ Sign up through the link in our bio!
The StrongLifting month goes live this Monday! Who is ready? 💪🏼🍑 Not a member? Join today at app.bootybybret.com or head to the link in our bio
Be a part of Booty by Bret, no matter where you workout! During COVID, @bretcontreras1 started incorporating home workouts for those who didn’t have access to a commercial gym - and stuck with this structure ever since! We offer 2-3 different exercises per movement pattern depending on what you have available: A: Commercial gym B: Well-equipped home gym C: Dumbbell and bands Here is coach @jamiederevere demoing day 1 from this month’s program, showing both the commercial gym and dumbbell/bands option. The great thing about this set up is that option C is also great for beginners who want to get accustomed to strength training before moving into barbell/machine work. These dumbbell variations are still challenging for those of you who are advanced just without equipment, but can always be scaled back for beginners if needed. We have everyone covered with BBB! 🍑💪🏽 link in bio
Real progress takes time. Alexia started Booty by Bret a year ago and is stronger than ever - proof that consistency pays off! @the.lex.henriksen 🤩 💪🏼Link in bio to join our community today!
This could be why you’re not making progress 👀 The good news? It’s an easy fix. You can have the best program and technique in the world, but if you’re not tracking your progress, you’re selling yourself short of potential gains. It’s hard to know if you’re improving when you’re not monitoring your numbers, effort, or form and that could be slowing down your gains. Here’s how we recommend tracking your progress ⬇️ 1️⃣ Track your weights + training volume Progressive overload isn’t just adding weight to the bar. You can progress by increasing reps or total volume across sets. Tracking this helps you see where to push next, and ensures you are continuing to make progress. 2️⃣ Monitor your RIR (Reps in Reserve) RIR: how many reps you had left in the tank. Aim for 1-3 RIR on most sets to maximize strength and muscle growth. If you match the same reps and load as before, yet you performed it with more reps in the tank (exerting less effort), this indicates that you’re getting stronger and able to determine when to increase load or volume. 3️⃣ Review your lifts by filming Watching back your sets helps you spot form breakdowns and gauge effort. If the bar slows down near the end of a set, you’re likely working close to failure. If it doesn’t you might not be pushing hard enough. If you’re a Booty by Bret member, use our Facebook group for coaching feedback and support, including technique feedback! ➡️And inside the Booty by Bret app, tracking is seamless - you can log sets, reps, and weights, review your history, and train with purpose knowing exactly how to progress each week. 📱 Join us inside the app at app.bootybybret.com or hit the link in our bio!
If you want to make sure you’re putting the optimal stretch on your glutes with your RDLs, don’t keep your hips high and lower the bar down by allowing your torso to drop forward as deep as you can go. When you do this, you end up biasing more hamstrings. Instead, focus on initiating the descent by pushing your hips back as far as they can go with more of a knee bend at the bottom - think standing in place and shutting a door with your butt!
Which is better - barbell or dumbbells when it comes to bench pressing? The answer, of course, has nuance! ➡️Barbell = more stability ➡️Dumbbells = more range of motion which means greater stretch loading on the triceps, front delts, pecs They each have their place and both should be incorporated into your training when appropriate 🙌🏽
Swipe to read coach @jamiederevere’s three tips for being consistent with your strength training 💪🏽