How To Fix A Glute Imbalance 

I just want to say from all of us just how much you mean to us and how grateful for your free videos and all your knowledge and your time that you give to us so unselfishly!!!!

I was JUST telling my husband how frustrated I am with one side growing more than the other!

My right glute better step up 😤 left glute looking PLUMP while the right one just looks toned lol

I have a serious glute imbalance, my ass seems to be located where my abs should be.

It’s like you answering my prayers 😂🙌🏻

So... exercises for single leg day are: • Single leg hip thrusts • Ankle weight single leg reverse hyper • Cable kickback • Extra range side lying hip abduction • Three way glute loop kickback

around 1.5 years ago i started noticing that i had one hip dip and one rounded hip. . . For over a year i tried to train mostly iso lateral movements to fix it and nothing was working until i went to a chiropractor who right away told me how uneven my hip bones were set. one was up and forward and the other was lower and back . . After being adjusted I Immediately noticed a difference in my hips AND now i can do movements i used to avoid because they caused lower back pain/ i just didn't feel them in the right places. Just another thing that could be leading to uneven muscle development in case someone has tried everything else like i had !

My left Glute is about to have its own leg day. Right Glute feeling jealous. 🤣

I think my scoliosis is responsible for a slight imbalance in my glutes as well as core. It’s not visually that noticeable but it bothers me because it’s noticeable during exercises. This was very helpful!

I have the same exact problem/size discrepancy as your client is leggings . My right buttocks is over 2x the size of left one due to untreated left leg ankle injury for decades. I will try your advice. THANK YOU SO MUCH. just subscribed from Morocco 🇲🇦 ❤

Good method: 4:00 - The 2-1 method 4:39 - Ankle weight single leg reverse hyper method Agressive method: 5:24 - Single leg day method Excercises (5:45) • Ankle weight single leg reverse hyper • Single leg hip thrusts • Extra range side lying hip abduction • Three way glute loop kickback

You seriously deserve way more engagement on here!!! As a personal trainer and coach , I acknowledge there are plenty of respectable industry professionals who do research and studies etc. but you are the ONLY expert I would turn to for more knowledge and tips on training glutes 🙌🏼 THANK YOU for sharing 🙌🏼

Bret instructs: glute imbalances are normal and expected aspects of our physiology. Our bodies are not functionally meant to be 100% symmetrical. At 4:11, he states that his first solution, the 2:1 Method, “worked decently well but wasn’t aggressive enough” (and therefore not as effective). 4:41 -- Solution: prior to every workout, three to five times per week, perform 3 x 12 ankle-weighted single-leg reverse hyperextensions for the weaker side only. 5:50 -- For the most glaringly obvious and egregious glute imbalances (with a greater than 75% difference in size), do not perform unilateral knee-dominant moves like Bulgarians, step-ups, lunges, single-leg box squats, pistol squats, or skater squats because they will result in an eventual quadricep imbalance. 6:16 -- Do not perform single-leg straight-leg hip extension moves such as the single-leg RDL or single-leg 45° hyperextension because these will result in an eventual hamstring imbalance. 6:30 -- Solution: the ankle-weighted single-leg reverse hyper, the cable kickback, and the single-leg hip thrust. 6:49 -- The extra-range, side-lying hip abduction will target the lateral glute and glute medius, as will a banded (above the knee), three-way, angled kickback while leaning against a wall or squat rack (shown at 7:01). 8:27 -- Summary: incorporate solutions above and try dedicating two days per week to single-leg reverse hypers, single leg hip thrusts, kickbacks, extra-range side-lying hip extensions, and the three-way banded kickback.

Can I say how much I love the fact that you started using RU-vid a lot more? I'm saving all of your videos cause this is pure bum gold.

I'm paranoid about my left glute. I shift to the side and turn on barbell squat. So I went back to beginning and do kettlebell squat to help me focus on the balance. This was helpful.

I never new there could be such a big difference in some people. This was informational. Thank you

Needed this! I have scoliosis and a leg length discrepancy so I have alll sorts of imbalances. I’ve been working on my bicep imbalance and that’s way easy. But the glutes are tough! I will be trying out these methods

I am so happy you are uploading again 🤗 Thank you for the tips!

After months of depression and training with no love, a few of your videos and you’ve motivated me to get back into it! My glutes are so sore. Thank you :)

I would love to see some visuals of what is and isn’t a normal amount of imbalance 🤓🙂. I’m sort of in between or borderline and not sure if I’m just being paranoid hah

I’ve been wanting for a video like this for months !

My dad was a professional footballer (soccer) and I learnt to kick with my left and always been stronger on my left side haha. Now do a lot of warm ups dipping my left and right side up and down "turning" them off and on... With most of the world currently being in lockdown can you please do a video on home workouts?? Pleeeease. 😁 specifically how to build glute muscles with minimal weights?

my left side glute is smaller and very hard to grow. I never wear leggings like other girls at the gym bc my leggings would keep sliding down from the left.

this guy is so comforting :(

I used to have muscle imbalance on my glutes, i read your book glute lab bret and tried the 2nd method you created.. I also joined your booty by bret program and now my imbalance isnt such an issue. I measured my glutes yesterday and they are symmetrical from the top to the bottom. Ive gone from 36 inches to 41.5 inches overall just by reading your book/watching your youtube videos, BBB monthly program and working up to 3 full body days with additional glute exercises in the end of the workouts (also feel my glutes activating on sile upper body days too) :) THANK YOU!

Thanks for the informative video. I have a quad imbalance and I have been doing an extra set on that weaker side, but I haven't seen any improvement. I'll try your 2-to-1 method. I actually have a bicep imbalance too (I swear, it's true!), but that's due to a shoulder injury. I'll try your 2-to-1 method for my biceps too. If you can do a shoulder video on how to improve internal shoulder mobility, that would be awesome!!

I’ve been needing this!!! I always feel the burn more on my left /:

With all the times i've asked this question to trainers online, no one's ever given an in depth answer like this one. Nor have i ever had them say "how" you could fix this aside from 'just add more weight to the weaker side'. It never occurred to me to start my workout with a warm up for the weak side, or give it its own workout day. This was super helpful and gives me hope that i will someday feel more confident about this.

Thank you, I was searching about it yesterday and you saved my imbalanced glute.

Thanks for posting this video, I read your suggestions in the book and this confirmed what I’ve been implementing. I’m already seeing my lazy side getting stronger. You are the man!

Thank you for this video. I was just diagnosed with a glute imbalance which is actually causing me to have pain in the patellar tendon on the weaker side. I have my prescribed PT exercises, but this will be helpful for long term maintenance.

Thanks Brett. I have an imbalance due to an injury. I normally use the 2:1 method but I'll definitely try your 2 other suggested methods. Really useful. Thanks. B

For so very long I thought I was the only one with one butt bigger and rounder than the other. Okay, some imbalance is okay, but to fix it and feel better, I am going to do the 2 to 1, the ankle weights single leg reverse and the single leg hip thrust. -I don't know what the cable kick back is, but I will check it up. I am sure there are so many other women out there who feel as grateful as me for doing this video. You know so much, you are so proffesional and a walking Butt Encyclopedia!! Thank you from heart.

Dammmn just noticed the imalance in my left glute!! Love your videos, thanks for sharing with us

I’m under a chiropractor and sports massage therapist for an injury in my left glute which is affecting my hip and annoying my sciatica nerve. We’ve established I have tight hip flexors and hamstrings (possibly short ones as they run in my family) and I’m weaker on this side possibly why the injuries happened. It’s quite bad so doing strength and conditioning work to improve this! Thanks for all the info you share with us! 😊🇬🇧

I love you and your brain Señor Contreras 👏🏽 gracias

You readed my mind !!! 😱 I will apply your methods to my routine. Thank you soo much for your videos!!!!

The first part made me feel a bit better lol thank you Bret 😭😅 appreciate the video

This video SPEAKSSSS to me 😂😅 I suffer from glute imbalances and it high key SUCKS lol thank you for the video💕

Thank you! My whole left leg is just weaker and its so frustrating. Also visibly noticable from the side. Hopefully some of the tricks help!

Great suggestions! I do have clients get paranoid about imbalances esp as physique athletes. Your content is fantastic and I will continue to refer! Thank you Bret!

Brilliant thank you so much!! After breaking my leg, the glute on that side has become weaker. Going to try these exercises!

I seriously have felt and imbalance.. my left is stronger .. as always stronger .. my book gets here tomorrow .. so excited 🙌🏼

I could listen to you talk all Day.. your very intriguing. Great personality and Genius! Thank you. ⭐️⭐️⭐️⭐️⭐️

You know putting my energy into nutrition and gym time, after coffee and mental exercise time has definitely controlled my mental illness

Bret uplaoding videos everyday is such a mood♡♡♡♡♡♡ty

Finallllyyyyyy somebody acknowledged that glute imbalances exist, THANK YOU!

Ah, I was Googling this the other day, and ofc you came to the rescue 😘

omg i need this. thank you so much I'll try out your methods. I start to notice the imbalance of my glutes

Glad to see you are posting more! Can you post another at home glute workout? Using a kettlebell and band?

Thank you for answering my question 🥰 Great content!!!

It's like you read my mind. I'm so glad i stumbled on this video. I injured my right knee and had to get ACL reconstruction surgery. I'm almost 9 months post op and have noticed that my left glute is not as perky and full as the right which is strange to me as the right knee was the one that had surgery. I'll try out your less aggressive methods.

Yes!!! My leggings are always shifting to one side, as my stronger glute takes over. 😢

Thanks again proffesor glute master👏🏽

Thanks for sharing your knowledge and answering my question from last week. I will try the reverse leg move at the start of my workouts 👍🏻

Thank you for the glorious content. This channel is absolute gold!!

I just want to say thank you for all these wonderful new videos u have been posting this year....they r wonderful and so informative. Can you possibly talk abt protein powder and what protein is good for women...petite women who want to be fit and defined? I feel like there r so many protein powders out there and companies that it gets so overwhelming and convoluted. Thank you 😊❤🤗👏🏽👍🏼

Good point about the single leg exercises that would result in a quad or hamstring imbalance in the focus leg.

This was reassuring

another great topic!! its my right glute, it just wont play the game like my left :(, ill give these tactics a go, many thanks

You’re the best! Thanks!

THANK YOU. Can't wait to use this information.

Thanks again! I can level my ass out. U are awesome I been watching alot of old videos for about 3yrs. I want to join your glute squats but I'm not strong enough yet. Soon I will be. Thx once again for the great info. Much love❤❤😍

ANOTHER ONE!!!! You’re a GENIUS SON!

Really informative video. Thanks Bret. I definitely feel weaker when doing single leg glute bridges and hip extensions on my left. I'll do more band exercises on the left side before I get going 👍

I like your glute videos. One feels stronger than the other

Always look forward to watching your videos ! Thank you

I wonder if fire hydrants could be effective?

Thank you Bret!!!🍑🍑💕I have one leg generally weaker than other because of the operation of my knees 10 years ago and over the years I don't have so much difference know but still..I will try what you suggere, all I was need in this video🙏 my dream is coming to your lab and work with you ....❣️

What do I do if my write side is bigger and isn't activating as much as my left side but the left is smaller! Also I feel the left activating but it's smaller! But my right I only feel 85% of the time activating and it's bigger!? I'm confused! I am grateful for any advice you can give me!? But I am trying to lose weight there's a drastic difference now in my glutes and I think the (right) glute that is only partially activating may be bigger because I'm heavier and it's fat? Could that be so? And if so should I work it more to burn the fat!? I a little confused and would be so grateful for any advice, Thank you!

Awesome! Thanks for sharing your knowledge

Easily gonna hit your RU-vid 500,000 within the near future #halfthedreaminreach

Ugh thank you so much glad i found your channel

bless your heart ❤️ i thank God, i thank you 🥰

That girl with the severe imbalance would probably benefit immensely from seeing a chiropractor! That type of imbalance emerges from spinal impairments, many of which can be helped tremendously by manual adjustments. It has made huge differences for my assymmetries which are partially the result of an accident in early childhood I didn't take care of until my twenties. Thank you for a good video!

I have a Àñterior pelvic tilt but my glutes are getting stronger 💪

Omg I am that client who has a noticeably bigger glute. I need all the help. Its embarrassing 😩.

Thank you Glute Guy! Love your videos ❤️

Another amazing video - so informative!!! Thank you 🙏🏻

Thank you I needed this

Please do a video on proper glute activation !!! Thank you so much

Thank you so much Love your videos💯 ❤

Thanks Bret ❤️

Love this! Can you do a video addressing training with scoliosis? I have a slight S curvature and I am doing all of your recommended exercises except for the back loaded squat. I’ve been instead doing the banded squat from one of your bikini athletes that you posted a while back. Are there any other recommendations?

Thank you for the video! For the longest I would do the things you said wouldn't work because of this and that so I will try your method!

I love you! You answered my question I had on the last video. Eres bien chingon!

Are you in my mind? 🤣🤣 My left quad has always been a bit bigger and my right glute has always been a bit bigger 🤷🏻‍♀️

I hope you see this comment. But what about saddlebag imbalance?? That's what I struggle with the most!! Makes my legs and hips look so off 🥺

Thank you ! Just wanted to let you know that ur fans are Arabs as well pls make sure to leave pics or very short video of each type exercise u mention pls! Thanx

Very informative, thank you. It would also be helpful to show quick video clips/pictures as you are listing out the exercises. Or maybe I'm the only one who isn't familiar with some of them. Appreciate the knowledge nonetheless. 😊

Learnt so much from you and i am only 16 years old. Thank you ❤️

Hi Bret! I wonder what was the reason for the imbalance in the client you mentioned? I have a surgically corrected scoliosis and know for a fact that my body is imbalanced. I have found that doing more unilateral movements, hip thrusts and limiting bilateral movements like heavy squats has eased my left lower back from overworking, which I feel it was before. However I haven’t really tried working one side more than the other. Is what you recommend suitable for a case where scoliosis is a factor? (My concern is mostly with function and strength, I suspect my right glute is larger but it’s not really an issue, for me having strong glutes equals 0 back pain)

MY LEFT GLUTE IS SO LAZY. I have been trying to activate his thing for a very long time. Everytime I do glute bridges my hamstring and quads take all the pain literally. My left glute only get fired up when I do fire hydrants. Is this a good or bad thing ?

I love this kind of videos ❤️

Super helpful!! Thank you so much! 😩🙏🏽❤️

Hey Bret! I injured my low back (possibly piriformis syndrome) with major sciatica last spring. I've been loving the cable hip external rotation exercise to help build strength in the place where I felt the injury, I call it the deep glute lol. Do you have any other specialty exercise ideas? I do have a flushed out glute component to my workout plan based on your thirds method :D Thank you so much!

Thank you for these tips!

4:39 I can't find the article about the single leg reverse hyper, Do you have a link do you have a link?

Perfect timing

My problem is that I can not feel the burn to one of my glutes when I’m exercising…it’s not that I can see it ..but I’m anxious because I fear that they will appear different