How To Best Train The Glutes (Rule Of Thirds)

Summary

Brett Contreras explains his 'Rule of Thirds' for optimal glute training. This principle emphasizes balancing exercises across three categories: horizontal, vertical, and lateral/rotary hip movements; varying load (heavy, moderate, light); and diversifying effort (failure, near-failure, far from failure) to achieve comprehensive glute development.

Highlights

Introduction to the Rule of Thirds00:00:14

Brett Contreras introduces the 'Rule of Thirds' for glute training, a concept he developed in 2018 based on observed patterns in effective glute exercises. This rule categorizes exercises by vector (vertical, horizontal, lateral/rotary), load (heavy, moderate, light), and effort (to failure, near failure, far from failure).

Explaining Exercise Categories: Vertical, Horizontal, Lateral/Rotary00:00:30

Glute exercises are categorized by force vector: Vertical exercises (e.g., squats, deadlifts, lunges) involve downward force. Horizontal exercises (e.g., hip thrusts, glute bridges, kickbacks) involve horizontal force. Lateral/Rotary exercises (e.g., hip abductions, band walks, external rotations) target the glutes from the side.

Balancing Load and Effort00:01:43

The Rule of Thirds also applies to load and effort. Approximately one-third of sets should be heavy (1-5 reps), one-third moderate (6-15 reps), and one-third light (16-100 reps). Similarly, one-third of sets should go to failure, one-third a couple of reps shy of failure, and one-third far from failure.

Applying the Rule with an Example00:02:47

Using an example of 36 glute sets per week, the Rule of Thirds suggests 12 sets for each exercise category (horizontal, vertical, lateral/rotary), 12 sets for each load category (heavy, moderate, light), and 12 sets for each effort category (to failure, near failure, far from failure).

The Benefits of a Balanced Approach00:04:43

A balanced approach is crucial because different exercise types complement each other. Vertical exercises are taxing but build strength, horizontal exercises are less taxing and allow for higher volume, and lateral/rotary movements offer 'penalty-free volume' and are good for the outer glutes. Avoiding obsessive adherence, the goal is overall balance throughout the training year.

Expected Outcomes of the Rule of Thirds00:06:32

Adhering to the Rule of Thirds leads to full development of all glute regions, engagement of both fast and slow-twitch muscle fibers, and hitting the glutes from every angle and vector. It also maximizes functional transference to life and sport, as glutes are multi-planar, and allows for higher overall workloads without excessive fatigue.