: For optimal results, he suggests training glutes 3 to 6 times per week . The glutes are large, hardy muscles that can handle frequent stimulation if you vary the intensity and exercise selection.
"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] Bret Contreras-Top-10-Ways-to-Improve-Your-Glut...
: Just like any other muscle, you must consistently aim to add weight, reps, or sets over time to force the tissue to adapt and grow. Community Perspective on Contreras' Methods : For optimal results, he suggests training glutes
Suggest if you don't have access to a barbell. : For optimal results
: A well-rounded program should include three types of movements: Stretchers : Long-length movements like squats and lunges.