Ask a bro and he’ll undoubtedly tell you that knee-bands are silly and you shouldn’t wear them during squats and hip thrusts. But these bros are biased AF and aren’t aware of the research on the topic.

In this video, I break down the research pertaining to knee banded squats and hip thrusts, discuss why there’s so much hate surrounding them in our industry, and mention future research we need in order to be more confident on the topic.

Verdict: definitely wear a knee-band during squats and hip thrusts if your primary goal is to grow your glutes. That’s what the current body of research indicates. In the future we will know more. Watch the video for a science-based discussion.

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Did Bret Contreras invent the barbell Hip Thrust?

Did Bret Contreras invent the barbell Hip Thrust?

Did Bret Contreras invent the barbell hip thrust or is he a fraud? First things first. If you say they’ve been done for ages but can’t come up with any evidence, then go F yourself. Do you know how stupid that sounds? We have a historical account of the evolution of strength training because people took pictures and videos, wrote articles and books, and created documentaries.

The BEST Glute Workout at Home (You’re Not Doing!)

The BEST Glute Workout at Home (You’re Not Doing!)

It is very easy to perform a highly challenging glute workout from home. With just a band, some common furniture, and your own bodyweight, you can still hammer the glutes from all angles. Upper glute max, lower glute max, and glute medius - this workout you’ll see with Nicole Osoria hits it all. There are so many great bodyweight and band glute exercises. I’m excited to teach you all of them over time.

The Glute Guy Reacts to Jeff Nippard’s Glute Exercise Rankings (Best & Worst)

The Glute Guy Reacts to Jeff Nippard’s Glute Exercise Rankings (Best & Worst)

Here’s a reaction post to Jeff Nippard’s latest video where he ranks glute exercises from best to worst. I have so much respect for Jeff; he has tremendously helped spread strength training science and scientific...
5 Unique Exercises That MASSIVELY Grew My Delts

5 Unique Exercises That MASSIVELY Grew My Delts

Back in the day, when I wanted to grow my delts, I’d push it really hard on military and shoulder...
The BEST Glute Exercise You’re Not Doing!

The BEST Glute Exercise You’re Not Doing!

Here’s a new stretching movement for the glute that I’ve been doing at Glute Lab Fort Lauderdale. The Glute Squad...
The BEST Glute Workout at Home (You’re Not Doing!)

The BEST Glute Workout at Home (You’re Not Doing!)

It is very easy to perform a highly challenging glute workout from home. With just a band, some common furniture,...
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Booty By Bret is an online strength and conditioning program for women catering to all levels of fitness from beginners who are new to strength training to bikini competitors and powerlifters. These total body strength training workouts are highly efficient to maximize aesthetics, body composition, strength, and athletic goals. Take your training to the next level and improve your physique in as little as 3 hours per week!

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