Building Glutes & Beyond

Program Overview

• Frequency: Typically 3 workouts per week (e.g., Monday, Wednesday, Friday).

• Focus: Glute and lower-body development, with balanced upper-body work.

• Progression: Increase the weight or difficulty each week (progressive overload).

1. Sets & Reps: Typically 2–4 sets of 8–12 reps for most exercises in a beginner routine, but the book customizes these ranges.

2. Progressive Overload: Each week, aim to add a little weight, increase your reps, or slightly adjust rest times to keep challenging your muscles.

3. Form & Technique: Prioritize good form, especially for hip thrusts, squats, and deadlifts. Glute-focused exercises are most effective when you maintain proper body alignment.

4. Warm-Up & Activation: Bret Contreras emphasizes glute activation drills (e.g., clamshells, side-lying abductions) before heavier lifts to maximize engagement.

5. Optional Accessories: Bands and mini-bands are frequently used to intensify glute activation work (e.g., side steps, hip abduction).

Important Disclaimers

• Copyright & Intellectual Property This summary is not the full text and does not replace the official Strong Curves materials. All content belongs to Bret Contreras and co-authors.

• Not Official or Endorsed This is an unofficial overview for reference and inspiration. We are not affiliated with or endorsed by Bret Contreras or Strong Curves.

• Consult the Original Book For exact sets, reps, progressions, and detailed coaching cues, please see

  Strong Curves: A Woman’s Guide to Building a Better Butt and Body.

• Medical Clearance Always consult a qualified healthcare professional before starting any new exercise program.