+

Great
Glutes
Revealed

Glutes Demystified, Debunked,

and Re-Examined
By Bret Contreras, Kellie Davis, and Marianne Kane

www.getglutes.com

+ Preface:
By kellie davis
Our goal in this eBook is to help
you differentiate fact from fiction
when it comes to building great
glutes. As you train and improve
through fitness, its often hard to
step back and ask, Why isnt this
working?
You often blame yourself for not
trying hard enough, or for having
plain ol bad genetics. Sadly, as
women weve been conditioned to
think this, but Bret and I are here
to challenge the way you view
trainingespecially training your
glutes.
Regardless if you are young or old,
an avid athlete or weekend warrior,
or have great or not-so-great glutes
naturally.
2

This book will change your

perspective and help you realize that
you can and will have a more
shapely, curvy, and stronger
backside now.
This eBook will teach you to stop
doing what the latest fads or gurus
tell you to do, and how to start
activating your glutes properly. It
will also teach you what exercises
work and which ones arent very
effective for glutes, as well as
address your nutritional needs when
it comes to building strong, healthy
muscle.

As a determined woman, you are

on a constant quest for a sexy, lean
physique. Glutes are likely at the
top of your list when it comes to
building the ultimate body. The
glutes are uniquely human in that
we require this particular muscle
group for spinal support so we can
stand and walk upright.
So, in a practical sense, you want
better glutes for stronger posture,
less back pain, and greater spinal
support. But, deep down inside
you want a sexier backside so you
look great and feel confident in
even the smallest shorts and
tightest jeans.
The information offered when it
comes to building glutes is enough
to make your head spin. Hundreds
of gimmicks flood the market by
those eager to leech onto the cash
that fills your wallet. From DVD
series to butt-toning shoes: you
name it, and its been done by
gurus and marketers alike.
All right, so how do you know
what information to trust? Who
can you turn to for real answers?
The only way to get the right
information is conducting
extensive research into all of these
glute-training methodologies,
dieting tricks, and gimmicking
products that entice you each day.
But, who has time for that?
You have a busy life. You care for
your family, work hard in your
career, and try to keep up with
your social life all while working
toward greater health and a killer
physique. The last thing you want
to do at the end of the day is sit
down at your computer and try to
figure out fact from fiction when it
comes to building your best butt.

After all, its just another muscle

group, right?
Not exactly.
The glutes are not only unique to
humans, but they are also unique in
how they activate. Its not automatic
and your training may be ineffective
when it comes to using these
powerful muscles to their fullest
potential.
Worse yet, being inactive causes
your glutes to go to sleep. No, not
like when you sit too long and your
limbs go numb. They just stop
working all together. They give up
and decide to retire early.
Its up to you to bring them out of
retirement and get them active
again. You can and will have build
your best butt by sculpting strong,
powerful glute muscles.

Activation is
key to great
glutes.

+
glutes starts with whats
already out there. With
years of exhaustive research
behind him, Bret was able
to come up with the 52
greatest myths known to
glutes.

All you need to do is understand

what works and what doesnt.
Rather than losing another nights
sleep over this dilemma, weve
decided to take the top 52 myths
about glutes and pack them into a
these pages for you.
As two of The Glute Guys most
successful clients, Marianne and I
can assure you that Bret doesnt cut
corners when it comes to research.
He devotes his life to finding and
developing the best exercises for
greater strength and development of
lean muscle mass.
It just so happens that his favorite
muscle group is the glutes, so a great
deal of his research is solely devoted
to finding and testing exercises that
relate to gluteal strength and
growth. Ive been using his methods
for over a year now and can attest to
the fact that nothing works better.

Its silly to think that building your The first step to finding the best
booty could be so complicated.
exercises and methods for strong
3

Disclaimer
Please take note that the information in
this eBook, unless noted specifically,

Build your
best body at
any age.

has not been verified or approved by

FDA. This eBook is intended for
educational purposes and does not
claim to offer medical advice.
Please seek a trained medical
professional when appropriate. We can
not and do not offer any guarantees and
you use any such information at your
sole discretion. We encourage you to
read our material then combine it with
knowledge you already know and seek
the help of a trained professional before
making any final decisions.
As always the choice of what you do
with your health and body rests with
you.
We do wish you the best of health.

All rights reserved.

Copyright 2011 by GetGlutes.com
No part of this book may be
reproduced or transmitted in any
form or by any means, electronic or
mechanical, including photocopying,
recording, or by any information
storage and retrieval system, without
written permission from the
publisher.

Training Myths
The glutes get shaped sufficiently through cardio
Cardio does not activate the glutes sufficiently for meaningful muscle growth. The very
genetically luck girl might be able to get away with just doing cardio for amazing glute
development, but 99% of us average folks need to do shaping exercises.
A 2007 study at the Madonna Rehabilitation Hospital found the following results in terms of
glute muscle activation from typical cardio activities:
Cardio Method
Gluteus Maximus Activation
Treadmill (jogging)
48.9%
Elliptical
32.6%
Treadmill (walking)
24.3%
StairMaster
24.0%
Recumbent Bike
6.0%
These levels of activity are not sufficient for glute hypertrophy.

Traditional bodyweight
circuits can shape the glutes
sufficiently

Squats are the best glute

exercise

Bodyweight circuits can be good for

This may be the biggest myth of all

beginners as bodyweight provides a

in regards to the glutes. A

huge stimulus for muscular

bodyweight squat is amazing for

adaptation in novices. However, as

the quads activating around 70%

individuals gain fitness, they need

of MVC. But a bodyweight squat

to progressively overload the glutes

only activates around 10% of MVC

in order to stimulate further gains.

for the glutes.

As you progress, add in more

challenging exercises that include
the use of weight to stimulate
muscle growth.

Glute/ham raises work the

glutes very well
Put glute in the name of an
exercise and it has to work the
glutes well, right? Wrong! All the
glutes have to do in a glute/ham
raise is keep the torso upright. This
is not a very challenging task. The
glute ham raise works on knee
flexion, with some hip extension,

Adding in a ton of resistence still

which is carried out mostly by the

only stimulates the glutes to

hamstrings. Hamstring activation

around 30-40% MVC.

reaches around 65% of MVC, but

Youre glutes need more than just

squats.

glute activation is just around 5%.

Your glutes do much more when
just walking than when doing a
glute ham raise!

Walking will help shape the backside

Many women like to race-walk or just walk fast in order to get their buns in gear. While
levels will reach around 20-25% of MVC for this task, its just not sufficient for glute
shaping. Theres nothing wrong with walking, but dont expect to wake up one day and
possess amazing glutes from walking around all day long.

Pull throughs are the best glute exercise

While cable pull throughs are an amazing glute exercise, they possess
one inherent flaw: instability as the loads get heavier. Due to
phenomenon, maximal loading cannot be used and the glutes fail to
receive an optimal stimulus. They are still an amazing glute exercise but
theyre not the best.

Rocker shoes help tone the glutes

In 2010 the American Council on Exercise actually looked at three types
or rocker shoes MBT, Skechers, and Easytone, and compared them to
regular running shoes during walking at 3.0 mph, 3.5 mph, and 3.5 mph
at a 5% incline. In every circumstance glute activation fell between 20
and 30% of MVC for the gluteus maximus and there were no significant
differences. If you want great glutes you need to do more than buy a pair
of silly shoes!
Standing exercises activate the glutes the best
A study by the American Council on Exercise (ACE) conducted in 2006
showed that a simple bodyweight quadruped hip extension activated
more gluteus maximus and medius muscle than a max squat. This
exercise is performed by getting on the ground on all fours and extending
one bent leg rearward. It also outperformed the lunge, step up, and
single leg squat exercise.
Everyones glutes will respond the same to exercise
Genetics is very important when it comes to glute shape and training
adaptations. One client of mine completely transformed her glutes in 6
workouts spanning over 2 weeks, while anothers only changed subtly
over a one-year period while training three days per week. However,
everyones glutes can and will look better through sound training.

Deadlifts are the best glute

exercise
The deadlift might be the king of
all exercises and may be one of
the best glute exercises in
existence, but EMG shows that it
fails to provide maximal
activation for the gluteus
maximus. If you could only do
one exercise for the rest of your
life, then deadlifts would be
golden. But luckily we dont have
to choose just one and can target
our gluteus maximus with
specialized exercises if we so
desire.

The glutes have one role: to

extend the hip

The gluteus maximus tenses the

thoracolumbar fascia, which aids in
limb rotation during gait while

The gluteus maximus functions

stabilizing the torso, and provide

as a hip extensor, a hip abductor,

shear protection during spinal

and a hip external rotator. This

flexion-extension tasks. Finally the

means that it moves the thigh

gluteus maximus initiates foot

rearward or raises the trunk,

rocker action during gait. The

moves the thigh laterally, and

gluteus medius and minimus have

rotates the trunk or leg

multiple roles as well. Beck et al.

depending on whether the task is

(2000) found that the gluteus

open or closed chain. The gluteus

minimis acts as a flexor and an

maximus stabilizes the SI Joint

abductor as well as an internal or

through its attachment at the

external rotator depending on the

sacrotuberous ligament and can

active portion of the muscle and

initiate knee extension via its

the position of the femur relative to

attachments through the IT

the hip.

Band.

In short, your glutes have a big job.

How else would you be capable of
standing upright?

Back extensions work the back and not the glutes

This is a very common misconception. Because of the name back extensions people think that
the exercise is supposed to work the erector spinae dynamically so they end up flexing and
extending their spines when they perform the lift. However, it is possible to perform the movement
solely at the hips, so the erectors function as stabilizers and the hip extensors produce the
movement. For this reason the back extension, done properly, is an amazing glute exercise.

The glutes should only be trained once per week for maximum
shaping
The gluteus maximus is an incredible muscle, which is capable of
outrageous performances if given a chance. It can and should be trained
heavily on multiple days of the week. For optimal results, I believe that
training the muscle four times per week is required.
The glutes have to work hard during movement
Research shows that the glutes are not highly active in daily tasks such as
during walking, stair stepping, or getting up from a chair. It is thought
that this phenomenon is due to an evolutionary mechanism that spared
metabolic cost by failing to engage the large gluteus maximus muscle and
instead relying on the more elastic and metabolically efficient hamstring
musculature for hip extension.

Only heavy strength training needs to be performed for

optimal glute shaping
There are plenty of type I gluteus maximus fibers. For this reason, cardio
and lighter loads may be of benefit for glute shaping. Though heavy work
should activate all the fibers, research suggests that higher reps and
higher volumes in typical bodybuilding routines can lead to higher
increases in type I muscle fiber hypertrophy.
Furthermore, it has been shown that women often have larger type I
fibers than type II fibers. For this reason, its important to in
lude some cardio and lower load/higher rep training in order to ensure
maximum glute shaping.

For great glutes its only

necessary to get really good
at one or two exercises

Simple bodyweight exercises

are no longer important for
glute shaping once you get
strong

The direction of the resistance

doesnt have anything to do
with how well the glutes get
worked

subdivisions and functions, and

The glutes seem to want to shut

From a standing position, loads

its therefore necessary to

down. Quit using them and youll

produce axial forces on the human

perform a variety of glute

lose them. When load gets very

body. Studies indicate that axial

exercises in order to maximize

heavy, quite often individuals

loading fails to maximally target

activation and muscular shape

compensate by substituting other

the gluteus maximus. When lying

throughout the entire gluteus

muscles to do the job that the

on the back, loads produce

maximus. Varying types of hip

glutes are supposed to do. By

anteroposterior forces on the

extension exercises, such as knee

performing simple low load

human body. These horizontal

dominant hip extension exercises,

exercises that engage the glutes,

loads have been shown to

hip dominant hip extension

youll keep them firing which will

maximize gluteus maximus

exercises, bent leg hip extension

blend its way into heavy and

activation and are critical for the

exercises, as well as abduction

explosive training to ensure that

development of great glutes.

and external rotation exercises,

they activate easily.

The glutes have multiple

should be blended together in

order to maximize glute shape.

10

Specialized-glute training isnt necessary; they get worked fine

from quad and ham training
Women usually dont do well developing glutes by pureley performing squats and
deadlifts. This can cause quads and hamstrings to overpower glutes aesthetically, which
results is loss of that desired curvy, feminine shape. For this reason, specialized glute
training is a must!

Bodybuilding training is best for the glute development

Bodybuilders are the masters of hypertrophy, but they dont typically
train the glutes frequently enough and dont typically perform the best
glute exercises for maximum development. Their leg workouts usually
consist of squats, leg presses, hack squats, leg extensions, straight leg
deadlifts, and types of leg curls. These exercises hammer the quads
and hamstrings but leave room on the table for the glutes.
Powerlifting training is best for glute development
Powerlifters are the masters of strength, but they dont always train in
high enough rep ranges in order to maximize glute development. Some
powerlifters train the glutes optimally but many fail to perform the best
assistance exercises for their glutes and rely on mostly squats and
deadlifts with the occasional glute ham raise or good morning. This
leaves some room on the table for optimal glute development.
Athletic training is best for the glute development
Athletes often perform the best exercises for glute development, but they
usually aim for low rep ranges or explosive tempos, which fail to take
advantage of the pump a mechanism that has proven itself quite
useful for hypertrophy purposes.
The best style of training for the glutes borrows from each of
these fields bodybuilding, powerlifting, and athletic training
in order to maximize the stimuli on the glutes.
The adductor machine hits the glutes well

The adductor machine works the inner thighs, not the gluteus
maximus. Even the lower glute fibers do not get worked during this
exercise.

11

Infomercial products work

the glutes well

Machines dont help build

glutes

Most infomercial products work

As you recall, the glutes are

far better on t.v. than they do in

highly active in all three planes

Unilateral exercises are amazing

reality. There are certain

infomercial products that are not

so they benefit from free weight

movement. But, ff all you ever

for glute development, but bilateral

effective glute shapers because

performed were lever machine

stability. It is true that single-leg

they fail in either using sufficient

squats, hammer strength

range of motion or resistance.

Some of them involve abduction

deadlifts and lunges, the fourway hip extension machine or

work, such as lunges, can induce

and adduction motions, which

butt blaster, seated abductor

However, activation levels on

dont involve much glute activity.

machine, bodymasters low back

machine, and exercises like the

bilateral exercises such as barbell

pendulum quadruped hip

exceed levels seen in the lunge.

extension and reverse hyper,

your glutes would look just fine!
Things dont have to be black or
white; theres a lot of gray area in
strength & conditioning.

12

Unilateral exercises are better

than bilateral exercises for
glute development

have a slight edge due to increased

much glute soreness.

glute bridges and hip thrusts far

Unstable training is the best glute-building tool

Unstable training may work well for some muscle groups, but that doesnt hold true for
glutes. Glute activation is much lower during unstable training because your glutes are like
a canon trying to fire out of a canoe. Not much force can be created due to the instability.
The glutes prefer a nice, stable environment if theyre going to fire maximally.

Kettlebells are the best glute building tool

There are plenty of great kettlebell exercises for the glutes, including
swings, cleans, snatches, push press, goblet squats, walking lunges, and
Turkish get ups. And although these are indeed great glute exercises,
theyre not the best glute exercises in existence. The best glute exercises
keep the knee bent so they glutes have to do more work, and theyre
maximally stable to allow use with the heaviest load.
Core and abdominal strength is not related to glute
development
Core stability is very important for glute development. Many exercises
require a very stiff core in order to transfer kinetic energy from the
upper body to the lower body and vice versa. If theres a weak link in the
chain in the core region, then the stimulus to the glutes will be
diminished until the link is strengthened and brought up to speed.
For maximum results I need to be doing heavy strength
training, stretching, cardio, high-intensity interval training,
plyos, yoga, pilates, and zumba.
Many women believe in the shotgun approach and fail to realize that
signaling from various forms of exercise can interfere with each other
and yield suboptimal results. Many are superstitious and have serious
misconceptions. For example,the thought that plyos get their legs
shredded. What this fails to address is that plyometrics is a form of
exercise aimed at increasing the elastic strength of the tendons and other
connective tissues surrounding the muscles.
There arent any secret fat burning properties to plyometrics, and you
dont have to train for 4 hours a day to see excellent results. All you need
to do is some general strength training and a little bit of cardio for
fantastic results.

13

If I walk on an incline
treadmill or do the
stairstepper Ill strip fat off
my glutes
The myth of spot-reduction has
been around for ages, and despite
the fact that its been debunked, it
still prevails. Working your buns
will not cause localized fat
storages at the glutes to melt
away. Instead, fat from the entire
body will be used for energy
production.

14

Physiological Myths
The glutes are a fast-twitch muscle group
A study by Sirca and Susec-Michieli in 1980 involving 21 glutei maximi showed that although
there was considerable variability from one person to the next, the number of slow twitch
fibers always exceeded the number of fast twitch fibers. On average, the gluteus maximus
contained 68% slow twitch fibers and only 32% fast twitch fibers.
However, these results differ slightly from a study by Johnson et al. in 1973 where 36 autopsy
samples showed that on average the gluteus maximus contained 52% slow twitch fibers and
48% fast twitch fibers.

15

+ Knee pain has nothing to do with the glutes

If you watch people squat, climb, or jump, often youll see their knees cave in. This is
called, valgus collapse and is associated with weak upper glutes. In order to keep the
knees out, you need strong upper glutei maximi, strong glutei medii, and strong hip
external rotators. This will prevent knee injury and allow for pain-free lifting.

Hip pain has nothing to do with the glutes

The gluteus maximus controls the way the head of the femur tracks
inside the acetabulum (hip socket). If the gluteus maximus is weak, the
femur will jam forward in the socket and create anterior hip pain. If the
gluteus maximus is strong, it will exert a rearward pull on the femur and
prevent insults to the anterior hip from occurring.
The glutes arent as important as the hamstrings or quads in
sprinting and jumping
Though you may feel the quads working the most when you jump and
the hamstrings working the most when you sprint assuming you run
for long enough distances the glutes are critical for explosive tasks as
they are very large muscles that can contribute considerably to
propulsion. More important, the glutes keep the quads and hamstrings
healthy by bearing a large brunt of the load during movement, which
prolongs productive training and prevents injury.
The glutes function just fine after typical injuries
Following lower body injury, the glutes will be inhibited. Different
receptors pick up signals and inform the glutes to chill out. This serves as
a protective mechanism and prevents the glutes from maximally firing
which could reinjure the afflicted area. As you rehabilitate the injury,
special care needs to be taken to rejuvenate glute activation so power and
strength levels can return to normal.
What the knee does during exercise has nothing to do with the
glutes
When the knees stay bent, the hamstrings are placed in active
insufficiency, which means that theyre shortened and cannot contract
with maximal force. Since the hamstrings cant produce sufficient force,
more work is placed upon the glutes to get the job done. This is why bent
legged hip extension exercises such as bridge patterns work so well in
hammering the glutes.

16

All regions of the glutes fire

uniformly
A study by McAndrew et al. in

The glutes are easily activated

Many individuals use their
and everyones work just fine
synergists to produce movement
and rely mostly on their quads
A nationwide epidemic known as
when they squat or lunge and their

2006 eloquently showed that the

gluteal amnesia has ensued, and

gluteus maximus consists of cranial

(upper), middle, and caudal

people just arent activating their

glutes sufficiently. You can palpate

(lower) sections and that each of

peoples glutes when they squat,

these sections fire differently. My

lunge, and bridge, and quite often

EMG experiments show the same.

youll find a flimsy little muscle

that barely activates.

Research by OSullivan et al.

(2010) and ODwyer et al. (2011)
showed that the gluteus medius

Furthermore, research has shown

that ankle sprains, stubbed toes,

contained posterior, middle, and

and low back pain impair glute

anterior subdivisions, which

function differently than one

function and prevent maximum

stimulation. People need to restore

another.

glute function by learning how to

hamstrings or spinal erectors when

they deadlift. Proper form and
progression is critical for optimal
glute development.

sufficiently activate their glutes and

form an intense mind-muscle
connection while they exercise,
thereby ensuring that their glutes
contribute heavily toward the
movement pattern.

17

+ Getting stronger isnt that important for nice glutes

Strength is an absolutely critical component to glute shaping. If you dont have a nice set of
glutes and you dont have good genetics in terms of glute shape, then your only hope in
ever getting a round, sexy booty is to get way stronger at a variety of effective glute
exercises.

Flexibility has nothing to do with how well the glutes work

If hip mobility is impaired, then the glutes will not be able to do their
thing. When the hips are tight the spine ends up performing the intended
movement. For example, lets say someones hamstrings are tight and
they cant bend over at the hips (aka hip flexion). In this situation, the
spine will round in order to get the person to where they need to be. If
the hips cant rotate, the spine will just rotate in order to make up the
difference. If the hip flexors are tight and the hips cant extend rearward,
then the lumbar spine will just hyperextend to get you from point A to
point B. This creates extra burden on the low back which creates pain
and further inhibits the glutes, which are already mechanically inhibited
and inhibited by reciprocal inhibition; a fancy term for the shutting down
of opposing or antagonist muscles due to a neurological
phenomenon. Great glutes require sufficient hip mobility.
Age, pregnancy, and desk jobs make it impossible to have nice
glutes
None of these things are relative to having or not having great glutes.
You can get in shape at any age, with any job, after having any number of
children. The golden rules with glutes is if you use them youll keep
them, but if you quit using them youll not only lose them but
youll cause them to forget how to fire properly.
Pregnant women can continue to do various glute exercises literally up
until the day of their pregnancy. Sure some exercises need to be avoided,
but plenty of effective glute exercises can be performed safely during
pregnancy. Those with desk jobs can always find time to train the glutes.
Great glutes are a product of consistency, and you dont need to train for
an hour every day in order to see good results. You could train hard for
twenty minutes five days per week and see excellent results with your
booty.

18

My glutes just wont grow

You may indeed have sluggish

My backside will get much

bigger from lifting
weights

glutes, but everyones glutes can

Back pain has nothing to do

with the glutes
Many people use their back to lift

and will grow if you train

This is a common fear in women.

objects. You watch them pick

properly. This means ensuring

They look in the mirror and see

something up off the ground and

proper levels of mobility, stability,

they round their backs and then

and motor control. It means

this big old butt staring back at

them. The problem is that their

starting off at a reasonable level

butts are wide due to fat

of difficulty and gradually

accumulation. Strip this fat down

progressing. And it means using

and theres not much muscle or

shape to speak of. The process of

correct biomechanics on every

exercise.

getting more fit, stronger, and

extend them in order to complete

the task. If you look closely at their
glutes while they do this youll
notice that they barely contract.
This often leads to back pain, and

more athletic ensures that youre

transforming your glutes because

then back pain inhibits the glutes,

while you strip off the fat youre

Proper hip hinge technique is

building sexy shape to take its

place. The result is a sexy, curvy

critical in eliminating back pain

backside that is perky, round,

perfection.

which creates a vicious cycle.

and shaping the backside to

and 3-dimensional rather than

flat, wide, saggy, and 2dimensional.

19

+ Glute strength is symmetrical from one side to the other

Usually individuals have one glute that is stronger than the other. Asymmetric glute
strength is very common and should be ironed-out as soon as training commences. If left
unchecked it could result in injury over time.

If I workout like (insert favorite celebrity) my glutes will look

just like hers
Many female celebrities were born with great booties and dont have to
work very hard to maintain them. These lucky women often have great
natural shape and therefore dont have to build their glutes as theyre
already there. All they need to do is diet down and do some cardio and
light activity and their glutes look amazing. For the rest of us
genetically-average folks we need to build our glutes and work very
hard to maintain them through heavy strength training.

Just doing the right exercises will lead to great glutes

Its not about just going through the motions and just doing the
exercises. Its about getting much stronger while using perfect form
through a full range of motion. Each exercises has its own little rules and
strategies for maximizing glute involvement, and to develop your best
booty possible you need to learn those techiniques in order to optimally
activate the glutes during exercise.

20

Nutritional Myths
I cant eat carbs or fat if I want nice glutes
This misconception is absurd. A healthy balance is always the best approach and you can
always find ways to eat a little bit of what you want in life. We dont need to torture ourselves
to look our best, and there are proper amounts of all macronutrients that will yield the best
results. These proportions can vary depending on your physiology and goals, but suffice to
say we all need certain things like essential amino and fatty acids, so protein and fat are a
must. But even carbs are useful especially during certain periods of the day such as right
upon waking and immediately following a workout.

21

Starvation will make my glutes look better

Starving yourself will drastically elevate cortisol levels, which will cause even more protein
breakdown to occur. This leads to a flat booty, which is not what you want. Ive seen many
women go down this path and theyre never happy with the way their bodies look. You
need to gradually diet down while increasing strength so you keep the muscle and lose the
fat.
If I just lose a bunch of fat my glutes will look fine
Many women look in the mirror and envision what their body would look
like if they lost all of their fat. Surely theyd look great! The problem is,
weight loss doesnt work this way. The body usually loses around an
equal amount of fat and muscle for weight loss. This results in lost
muscular shape, which leaves behind a skinny-fat person who doesnt
look that much better than she did before the weight loss. The truth is
that we need to do everything in our power to hold onto our muscular
shape when dieting down, which involves intense training.

22

Bret Contreras graduated Summa Cum Laude

with a Masters from Arizona State University.
He holds certifications with CSCS and NSCA,
and is currently working toward his PhD at
Auckland University of Technology in New
Zealand.
He is a partner in GetGlutes and owner of
BretContreras.com.

Great
Glutes
Revealed

Kellie
Davis is a
sport
nutrition
and fitness
writer,
personal
trainer,
and a
Magna
Cum
Laude
graduate from Florida Gulf Coast University.
She is a partner in Getglutes and owner of
MotherFitness.com.

Marianne Kane is a cardiac nurse, and a

personal trainer with certificates in Extreme
Kettlebell Training and Olympic WeightLifting.
She is a partner in GetGlutes and owner of
Myomytv.com.

www.getglutes.com