@gluteguy: Here is the most glute dominant way to do step ups. 1. Stability is paramount. You need a solid surface for the platform. We use @bcstrengthofficial blocks (not a bench that has you sloshing around) and a smith machine w/plates loaded onto it so it doesn't unrack. 2. Height is set to allow for parallel depth. Can be slightly higher or lower depending on preference. I like slightly higher. @cafewithjoha likes slightly lower. 3. Use contralateral loading. Brace with same side hand and hold onto load with opposite hand. Use a wrist strap if need be so that grip isn't a limiting factor. 4. Sit back. You want a fairly vertical shin. The knee can move forward but never so much that it moves in front of the toes. Reach back and actively angle the torso downward. Experiment with how much you like to lean. 5. Controlled descent. You want to feel the load on the opposite glute as you touch down with the foot. It is absolutely vital that you feel the stretch. This is the most glute dominant way to do step ups and it's how we do them at Glute Lab. We also use an ankle weight on the back leg and a cable column instead of the db. All 3 ways work well. Mandatory: stability, bracing, solid platform, contralateral loading, controlled lowering phase. Tinker with: depth (roughly parallel), shin angle (roughly vertical), torso angle, wrist strap (if grip strength is a factor), loading (db, ankle weight, cable). #fypage #stepups #stepupsforglutes #stepupsglutes

Bret Contreras
Bret Contreras
Open In TikTok:
Region: US
Tuesday 12 November 2024 17:52:20 GMT
596889
19603
200
2523

Music

Download

Comments

carolesteinberg
Carole Steinberg :
Plz don’t we only have one smith in our gym.
2024-11-13 01:03:45
497
kimberleyblesssed
Kimberley :
I stopped doing this and started using the pull up machine to step down on great success. Finally seen sculpted results.😁🥰
2024-11-12 21:42:33
29
missmoe86
MissMoe 🌷 :
how do you avoid the calves getting bulky?
2025-05-24 06:26:59
0
tobybabyboy
Toby baby :
Would you not fully release the weight at the bottom?
2024-12-17 02:37:50
0
latinatxlove
latinatx :
hahahaha the enddd😂😂😂
2024-11-12 18:13:19
36
elygutierrez_19
ElyG :
What to do if you have a bad knee?
2024-11-13 14:06:15
10
monicafitness99
Monicafitness :
I only get quads firing on this. why?
2024-12-11 17:16:42
9
jessiegettingrich
jessiegettingrich :
why didnt i feel the glutes work just my calves?
2025-02-18 14:31:17
9
1ofakind_69
Blessed69_1111 :
I have bad knees. Any other alternative glute exercises?
2024-11-13 14:55:15
8
freckledgem90
Gem🤎 :
Can you show some glute workouts that are not going to be quad dominant please? 😊
2024-12-13 15:26:01
0
anasofiafitness
anasofiafitness :
The bench I have is slightly higher (thigh at 90 deg). I feel like when I go too low my lower back hurts, so I dont touch the floor but push back up when I’m done hinging. Is this ok? (Smith machine)
2024-11-13 05:12:44
3
user6831372546650
user6831372546650 :
bad knees help!!!
2024-11-13 22:29:20
1
tunerel
EL :
Great mechanics, nice to see accurate and beneficial content. Trainer aporoved.
2024-11-13 17:55:50
10
danniehuang
Dannie Christine🧚‍♀️ :
Are you gripping the bar or is it there for stability?
2024-12-27 04:27:12
0
nattoterminalgene
Natto Terminal Gene :
Does this not make the waist thicker?
2024-12-14 13:14:33
7
48glute
Olga :
🙌 love this one.
2024-11-13 02:44:51
1
buzzzzzzzza
Ems x :
Is doing on smith machine good too?
2024-11-13 01:01:08
3
ghof4685
GHOF,( Greg’s Hall Of Fitness) :
Been following BC for years. The man is THE authority on beautius gluteus!
2024-11-13 06:16:43
29
juliaangel983
Julie :
I’ve been using the weight on the working leg side😭
2024-11-13 06:01:58
9
grumblescat22
grumblesCat :
dude that long step back was the answer for me to make it glute instead of quad focused but I still feel like ppl look at me at the gym like I don't know what I'm doing
2024-12-23 20:25:46
4
artgator
user56605559600 :
It depends on the model, with her perfecto!!!!
2024-11-13 14:12:09
3
101cassie
Cassie :
I loved it, I learned and I laughed
2024-11-12 20:44:11
7
valcalla
valentina :
How do you feel about step ups on smith machine instead?
2024-12-30 23:38:21
1
lizzgonzo
lizzgonzo :
This video was so helpful!
2025-07-16 19:47:45
0
To see more videos from user @gluteguy, please go to the Tikwm homepage.

Other Videos


About