Glute Lab
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what I tell girls wanting to grow their glutes! take a class with me & the gym baddies @glutelabofficial ❤️???? TUES - 7a/9a/6p/7p WED - 6p/7p THURS - 9a/6p SAT - 8a/9a see you soon ???? #sandiegoworkoutclass
2025-11-03
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Low Reps or High Reps For Muscle Growth? You can gain similar amounts of muscle with high OR low rep ranges. Yet some exercises lend themselves better to certain rep ranges, especially when focusing specifically on a certain muscle group, i.e. the glutes ⚫For absolute BEST results, I always recommend working with a variety of rep ranges, erring toward doing the most work in rep ranges that you like the most. This will result in you enjoying workouts more and being more likely to push harder ⚫That doesn’t always mean you should take any given program and adjust the rep ranges to what you like for each exercise. Some exercises really do work better with more weight and less reps where others with a similar movement pattern would be more effective with less weight and more reps. ⚫During back squats, higher reps start to fatigue muscles of the low back and/or upper body before the legs get near failure. A more stable squat like a Smith or Hack squat may be better suited for high reps if the focus is maximizing leg/glute growth ⚫The grip or low back muscles often fatigue before the glutes in barbell deadlifts, so a dumbbell variation where you can distribute the weight farther back toward the hips may be a better option in high rep ranges ⚫Barbell lunges require a lot of stability. Higher rep ranges can start to get sloppy as balance and focus starts to waiver. A single leg press is a great single leg exercise targeting the same muscles that will allow you to challenge the muscles without worrying about stability or balance in high rep ranges ⚫I love kneeling cable kickbacks to work the glutes and really load up the weight stack. I often try to challenge myself in lower (8-12) rep ranges. A standing kickback would likely require a lot of low back extension to move a weight heavy enough to challenge the glutes in this rep range, so standing kickbacks may be better reserved for higher rep ranges (15+) These are ALL great exercises for the glutes. Some may just be better utilized in different contexts. When deciding what rep range to use, make sure to adjust exercise selection to pick the best tool for your goal. Here’s a good start for high/low rep glute work!
2025-11-03
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Nights at the lab > Our Black Friday deal is LIVE - take 20% off all class packs at www.glutelab.com (the perfect gift for you or your bestie) ❤️???? Use code BLACKFRIDAY at checkout. Code expires 12/1
2025-10-09
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???? Get up, we’re going to Glute Lab! ???? ???? Classes are Monday through Saturday! We can’t wait to see you crush it! ????️♀️???? To our regulars, tag a friend who needs to join you ???? #glutelab #glutesquad #strengthtraining #sandiegofitness #thrustisamust
2025-10-09
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We're a little too obsessed with writing hard programs ????
2025-10-09
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Meet the Coaches! ????✨ Our team is here to empower, motivate, and help you achieve your fitness goals through weightlifting. ????Pacific Beach, San Diego ???? Book a class online: www.glutelab.com
2025-10-09
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Transformations aren’t just for clients, your coaches go through them too! Coach Dom has experienced it all: cutting for bodybuilding shows, building strength for stronglifting competitions, and her most profound transformation…pregnancy! Despite staying consistent with lifting, she gained about 60lbs during her pregnancy. After welcoming her baby boy, Dom was determined to rebuild. By prioritizing Bret’s proven methods of progressive overload and training at Glute Lab, she achieved incredible results. Want to train with Coach Dom? Catch her classes Mondays, Wednesdays, and Fridays at 9am, 10am, and 12pm!
2025-10-09
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only at Glute Lab ????
2025-10-09
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Gaining over shrinking > Growing up, I was always the skinny and unathletic friend. When I got to college, I grew increasingly aware of my body image. A new fear unlocked: the “Freshman 15” everyone warned me about. I hit the cardio machines regularly and ate restrictively. One day, I stumbled upon a girl’s gym transformation - from skinny to strong. I didn’t even know you could build curves. That’s when I realized that restriction and constant cardio weren’t the answer to my dream body - weights were. Weightlifting has helped me achieve real strength, build my physique, and improve my body image. & Glute Lab has shown me that I’m so much stronger than I think. I hope to show other girls that weightlifting is the shit and will literally transform your whole life ???? (ps to my college girls- ur gonna love @girlgains.co)
2025-10-09
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