I Used Booty By Bret And Saw Fast Changes – Honest Review & Real Results

If you’ve ever searched for glute workouts online, you’ve probably come across Bret Contreras, “The Glute Guy.” He’s one of the top experts in glute training, and his Booty by Bret program is followed worldwide by people who want real growth without complicated routines. After using it myself and staying consistent, I genuinely felt quick changes, and I finally understood why the program works so fast. Booty by Bret stands out because it’s built on real exercise science, not random fitness trends. Bret created the famous hip thrust movement, and his program mixes hip thrusts, bridges, abductions, squats, hinges, and lunges in a smart way that activates the glutes without burning you out. The best part is that you don’t need long workouts; even short, regular sessions can deliver noticeable results. The First Few Days—Feeling Muscles You Didn’t Know You Had The first week surprised me. I wasn’t exhausted like with other programs, but I felt my glutes firing almost immediately. Booty by Bret focuses heavily on the mind-muscle connection, which means you learn how to contract your glutes properly. This alone makes a huge difference. Most workouts online are too quad-heavy or lower-back-heavy. But Bret’s programming places your glutes at the center of every movement. That’s why people feel quick changes, not because the program is “magic,” but because for the first time, you are actually activating the right muscles. After 4–5 days, I noticed: More firmness in my upper glutes Slight roundness when looking sideways Less pressure on my knees A lighter lower back because the glutes were finally doing their job This is what most articles miss: Booty by Bret teaches proper glute engagement, which alone can create visible changes faster than typical fitness routines. Why the Program Works Faster Than Others A lot of fitness programs overload you with high-intensity circuits that look impressive but don’t build real muscle. Booty by Bret has a smarter approach. The training style is based on glute hypertrophy science, which focuses on: Progressive overload (slowly increasing weight or reps) Different angles of glute activation High-volume hip thrust-based routines Low fatigue but high stimulus Most people think heavy squats grow glutes, but they hit your quads more. Bret’s method uses three types of exercises: Horizontal loading—hip thrusts, glute bridges Vertical loading—squats, lunges Lateral/rotational – abductions, side steps This combination hits the glutes from all directions. That’s why the shape changes faster. One thing rarely mentioned online:Booty by Bret also teaches tempo lifting, slowing down the eccentric phase, which increases muscle tension and speeds up growth without needing crazy weights. What Changed for Me After a Few Weeks After about three weeks, the changes were way more noticeable. Not dramatic like a “before and after” edit, but real, natural growth. My upper glute shelf looked more defined, my hips felt tighter, and my legs looked shapelier. Clothes started fitting differently, especially leggings. And the best part? My lower back pain reduced because strong glutes support your spine during daily movement. Another underrated benefit:My posture improved.When glutes get stronger, your pelvis stabilizes, and you stop arching your back unconsciously. Workouts also became enjoyable. Booty by Bret takes away the stress of guessing what to do. You follow the plan, check the form videos, and go. This simplicity keeps you consistent, which is the real key behind fast changes. Also Read: Boop App Review – Is This Fun Social App Really Worth the Hype? One Thing People Don’t Talk About: The Mental Boost Something I didn’t expect was how confident the program made me feel. Not just because of physical changes, but due to the structure of the workouts. They are simple enough not to overwhelm you, yet challenging enough to make you feel accomplished. Most fitness routines drain your energy or feel like punishment. But this program actually makes you excited to show up the next day. It doesn’t require perfection, just consistency. And here’s a unique detail most articles ignore:Booty by Bret includes plenty of glute activation warm-ups, which improve not only your glute size but also your overall athletic power.Better activation means better sprinting, better lifting, and even better daily movement. Is Booty by Bret Worth It? My Honest Conclusion If you struggle to see glute growth, feel your quads take over, or just want a simple routine that actually works, Booty by Bret is definitely worth it. You don’t need heavy weights at the start. You don’t need long gym sessions. You just need proper form and consistency, and Bret’s structure does the rest. Results don’t come overnight, but you will see quick changes, especially in firmness, shape, and mind-muscle connection. And unlike many trendy fitness programs, this one is based on research, not hype. So yes, after using Booty by Bret myself, the difference is real. My glutes feel stronger, rounder, and more lifted, and the best part is that I didn’t burn out while achieving it. If you stick to it, the progress feels natural and sustainable.