Summary
Highlights
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).
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.
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.
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).
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.
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.