Welcome to Get Glutes!

Ready to test drive those glutes?

World Class Coaching


Kellie Davis


Bret Contreras

Get Glutes

Membership Benefits

Every month you Get:

Get Glutes

Member Spotlight: Kristen’s Transformation

Kristen's tranformation

Kristen’s tranformation

In January 2013 I found Get Glutes through Marianne Kane. I joined when it launched and started the workouts to get in shape for my wedding in September, 2013. At this point, I weighed 132 lb and was a size 8-10.  I immediately fell in love with heavy lifting and increased my protein intake (I thought this was “eating to support my training”), although I still struggled with being afraid of carbs and fats. I continued to suffer from disordered eating patterns and was obsessed about what foods I couldn’t eat. Literally there were days when I would walk down the street and I remember hallucinating cheeseburgers for heads on people walking by. The deprivation during the week necessitated a binge day on Saturday, which while not as excessive as in the past, was not conducive to my fat loss goals or more importantly having a healthy relationship with food. I was always hangry and food-obsessed during the week, and shamed myself for being a glutton who couldn’t control her food intake on the weekend – I was not in a good place. I was also still clinging to my obsession with HIIT and excessive amounts of conditioning as I thought this was how to “tone” and lose fat, not to mention I felt very guilty about binge-eating and that I had to “work off” those calories. For the first 5-6 months on the Get Glutes program I didn’t see major strength or shape gains since I was still doing at least 30 minutes of HIIT before or after (often both) nearly every strength workout.

It was exhausting and my body was tired, but I was convinced that I needed to do this. Bret would always give me shit about it, but I really didn’t understand at this point that what I REALLY needed was just heavy lifting, more resting, and not trying to make up for binge calories with exercise, and that just not binge-eating in the first place was far easier. After many frequent big kicks by Bret, Kellie Davis and Marianne Kane, I dropped all conditioning work and maintained extreme consistency in the gym, getting 4 – 5 strength sessions in a week. To my complete surprise the magic started happening! (This is when I had to admit, that of course, The Glute Guy knows better than me). I quickly put 3 inches onto my butt, I got up to 3 x 225 x 10 my BBHT, did my first unassisted pull up with proper form, and I was gaining strength like a boss. I was losing dress sizes and bodyfat, although my weight was stable at 132 lb.

What I’ve learned

My main focus now is building strength, and this definitely takes priority over conditioning. While I still add some accessory work (isolation work for upper body) a few times per week,  or a short conditioning finisher (< 10 minutes), I do not go overboard on either because if I do it will impact the compound movements in my next workout – I’ve tried the overboard approach and it fails. Every. Time.

I have learned to taper myself in the gym in order to ensure my next training session is a productive one, and to listen to my body when it needs to rest – why go for a workout when I’m really sore and tired if it’s just going to suck?  That’s not to say I don’t push it and train hard, because I do. I grunt sometimes and make faces, and they’d probably ring the lunk alarm on me for grunting too much if I trained at Planet Fitness. I still get sore, and I train if I’m a bit sore, but now I know the difference between slightly sore and able to train with good form vs. exhausted sore and needing rest. I know the value of being consistent with heavy lifting, the value of rest, and that my body requires both in order to build the muscle mass I desire.  I know now that if I beat the crap out of my body every session it won’t perform optimally and this will impact my strength and physique gains. I know that to perform well in the gym, utilize progressive overload and get stronger, and not to mention maintain a sane relationship with food, I need to feed my body well and not restrict entire macro groups.  I have learned too that like everyone, while I have my trouble spots, I also have things about my body that I love! Although my abs may never be 6-pack ripped, as this seems to be where I am genetically predisposed to hold on to fat, you could bounce a quarter off my ass and I can BBHT and BBGB more than any of the men at my gym.

So, with that, any ladies reading this who aren’t sure that heavy lifting is for you… well… heavy lifting is for everyone! Get Glutes style workouts will give you the body you only dreamed conditioning would give you – b/c conditioning won’t give you that coveted curvaceous, “toned” look, and it definitely won’t give you a sweet butt. You need muscle for that and you need to be strong.

 

This is an excerpt from Kristen’s full story published on BretContreras.com.


Winter Wonderland Workout for Your Glutes

 

Glutes Workout for Home

Glutes Workout for Home

Oh, the weather outside is darn right chilly and heading outdoors for exercise (even if it’s just getting from your car to the gym) seems a bit uninviting. GetGlutes doesn’t want you to miss out on your glutes workouts, so we put together this quick bodyweight and bands routine for home.

This routine is great to fit in during the busy holiday season where plans, preparation, and travels can take up a bit of your workout time. In addition, this is great for snow days, rainy days, or days when you just don’t want to leave the warm fireplace.

Your Routine:

1a. Bodyweight hip thrust pause rep: 3 x 15-25 with 2 second pause
1b. Band seated abduction: 3 x 15-20
2a. Sliding side lunge: 3 x 6-12 each side
2b. Band donkey kick: 3 x 8-12 each side
3a. Band bent knee pull through: 3 x 12-15
3b. Double quadruped transverse hip abduction: 3 x 6-10 each side
4. Long-levered RKC plank: 2 x 20-45 sec

Don’t forget our deals are running from now through December 25th.

*After your purchase PLUS free months, your membership will continue on a recurring billing cycle of $19.95 per month. If you’d like to keep your membership after your free months, then you don’t need to do anything. However, if you’d like to discontinue your membership after your free month, please notify us at support@getglutes.com so we can stop any further payments. This information will go out in an email once you sign up.

Join Now! Buy 2 months for $39.90 and get the 3rd free

Offer no longer valid.

 

Join Now! Buy 4 months for $79.80 and get 2 months free

Offer no longer valid.


Poll Results and Winners Announced!

The results are in for our first annual GetGlutes Coaches’ Challenge!

First let’s announce the winners to the contest. We have 6 prizes up for grabs and Kellie did the drawing this morning. Watch this short (we promise it’s short) video to see if you’ve won.

 

Poll Results (193 votes) 

 

Most GluteTastic Workout

Marianne: 53%

Kellie: 27%

Bret: 20%

 

Master Hip Thruster

Bret: 58%

Marianne: 25%

Kellie: 17%

 

Most Grueling Workout

Bret:  58%

Marianne: 27%

Kellie: 15%

 

Best Overall Form

Marianne: 52%

Kellie: 34%

Bret: 14%

 

Best Side Kick

Max: 100%

The Guy Yelling at Bret: 0%

 

Humans . . .

Humans . . .

We are not sure if Max is digging his prize.

 

Thanks again for participating. This was really fun for us as coaches and we will hold more contests like this in the future.

 

Don’t forget our deals are running from now through December 25th.

*After your purchase PLUS free months, your membership will continue on a recurring billing cycle of $19.95 per month. If you’d like to keep your membership after your free months, then you don’t need to do anything. However, if you’d like to discontinue your membership after your free month, please notify us at support@getglutes.com so we can stop any further payments. This information will go out in an email once you sign up.

Join Now! Buy 2 months for $39.90 and get the 3rd free

This sale is no longer valid

 

Join Now! Buy 4 months for $79.80 and get 2 months free

This sale is no longer valid


Get Your Glutes On Coaches’ Challenge

challenge_logo_high_res

We work great as a team, but we’re always up for a little friendly competition. Your GetGlutes coaches designed and tested what they thought to be the best glutes workout and now it’s time for you to decide the winner.

We’ve set up a survey with different categories. Click the link below after watching the video to cast your vote. We are also giving away great prizes to our loyal community, so don’t forget to also leave a comment below to enter the drawing.

  • Three winners will receive a GetGlutes Tank
  • Two winners will receive a FREE one month membership
  • One winner will receive a FREE three month membership

 

All you need to do is take the survey and post a comment about the workouts below.

 

 

Click here to take survey

 

In addition we are running a sale until December 25th for anyone wanting to join GetGlutes.

  • Buy 2 months for $39.90 and get the 3rd month free
  • Buy 4 months for $79.80 and get 2 months free

*After your purchase PLUS free months, your membership will continue on a recurring billing cycle of $19.95 per month. If you’d like to keep your membership after your free months, then you don’t need to do anything. However, if you’d like to discontinue your membership after your free month, please notify us at support@getglutes.com so we can stop any further payments. This information will go out in an email once you sign up.

 

Join Now! Buy 2 months for $39.90 and get the 3rd free

This sale is no longer valid.

 

Join Now! Buy 4 months for $79.80 and get 2 months free

This sale is no longer valid.

Leave your comment below!


The Ultimate Butt Workout

Over the weekend I picked up some new gym toys at a local fitness equipment store. The first is a Roman chair and the other is a 20 lb. adjustable ankle weight. It’s hard to find heavy ankle weights in the US, but they are common in gyms across Brazil. In fact, Brazilian gyms host workout classes that use heavy ankle weights to train the glutes.

When I found this baby I knew I had to have it. It’s a little bulky, but I got used to it right away. I’ve been experimenting with workouts and came up with this one yesterday. It’s definitely not for the faint of heart, but my glutes still feel great today. I can tell they worked extra hard during this session.

Get Started with your Get Glutes Membership Today

Get access to our exclusive membership program for just $19.95 / month