The BC Ladder is by far my most popular burnout for good reason - it's simple and leaves your glutes screaming for mercy. You simply alternate between reps of bridges and reps of abductions and you count down until you reach zero. Advanced lifters can typically start at 15 and work their way down, whereas beginners may need to start at 10.

 Glute Bridge


15 (Advanced lifters) > 15 (Advanced lifters)
14 > 14
13 > 13
12 > 12
11 > 11
10 (Beginners) > 10 (Beginners)
9 > 9
8 > 8
7 > 7
6 > 6
5 > 5
4 > 4
3 > 3
2 > 2
1 > 1

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How To Fix A Glute Imbalance

Glute imbalances are very common, to the point where people are borderline paranoid about them. It’s normal to be asymmetrical. It’s functionally advantageous to have a stronger and more powerful side. Of course, you want to narrow the margin and bridge the gap in situations where there’s a severe discrepancy between sides, but most people are fine. In this video, I discuss glute imbalances and provide three different solutions.

4 Weeks To Bigger & Stronger Glutes (The BC Pyramid Protocol)

The BC Pyramid is a badass 4-week program to help you build and strengthen your glutes. Tried and tested in Glute Lab and implemented by numerous people around the world.

A Scientific Guide to Determine an Exercise’s Effectiveness

All exercises are awesome. Some are better suited than others for helping a person reach various goals. This video details a guide that can be used to help determine how effective a particular exercise is...

Progressive Overload vs The Mind Muscle Connection

In this video, I discuss the research behind attentional focus, the benefits of the mind muscle connection and progressive overload,...

Glute Band Workout: Influencers Take Note!

I start posting band burnouts in 2014, but when my buddy Cem had me do a 2-3 minute burnout when...

To Train To Failure Or Not

Train to failure or Not train to failure? That’s not the right question. Like most things in S&C, the answer...

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