The glutes are vital for functional movement. Walking, standing up from a chair, climbing stairs, picking up objects off the floor, and carrying objects across the room all require properly functioning posterior chain musculature.
Some want to improve their general health, some want to build larger muscles, some want to shed fat, some seek to get stronger, some hope to improve their functional strength and athleticism, and some strive to eliminate joint dysfunction and prevent injury.
Going far beyond standard pull-ups, push-ups, and squats, Bodyweight
Strength Training Anatomy presents 156 unique exercises that work
every muscle in the body. Detailed anatomical artwork accompanies
step-by-step instructions for performing each exercise anytime,
anywhere, without the need for equipment or machines.
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Increase strength, build mass, burn fat, and define your muscles. With full-color anatomical illustrations, step-by-step instructions, and training advice, Bodyweight Strength Training Anatomy is the authoritative resource for sculpting your physique without free weights, machines, or expensive equipment.
Targeting all muscle zones and primary muscle regions—arms, chest, shoulders, back, core, thighs, glutes, and calves—Bodyweight Strength Training Anatomy presents 156 of the most effective bodyweight exercises that can be performed anytime, anywhere. With expert advice from renowned strength trainer Bret Contreras, you’ll learn how to modify, combine, and sequence exercises to ramp up your routine and avoid plateaus.
In depth yet practical, Bodyweight Strength Training Anatomy takes you inside every exercise through stunning anatomical artwork that reveals primary muscles worked along with the relevant surrounding structures, including bones, ligaments, and tendons.
Whether you are just beginning your quest for a better body or simply seeking a proven approach for training at home, on the road, or on the go, Bodyweight Strength Training Anatomy is a one-of-a-kind resource that you’ll refer to again and again.
Chapter 1 The Bodyweight Challenge Chapter 2 Arms Chapter 3 Neck and Shoulders Chapter 4 Chest Chapter 5 Core Chapter 6 Back Chapter 7 Thighs Chapter 8 Glutes Chapter 9 Calves Chapter 10 Whole Body Chapter 11 Planning Your Program
About the Author
Bret Contreras, PhD, MS, CSCS, has become known in the strength
and conditioning industry as the Glute Guy because of his expertise in
helping clients develop strong, shapely glutes. In 2015 he earned his
PhD in sport science from the Auckland University of Technology in New
Zealand, where he studied under biomechanics expert John Cronin.
Contreras has conducted numerous electromyography experiments in his
As the former owner of Lifts Studio in Scottsdale, Arizona, Contreras
worked closely with hundreds of clients ranging from sedentary people to
elite athletes, and he invented a glute-strengthening machine called the
Hip Thruster. He currently trains figure competitors, writes programs
for clients from all over the world, and consults for various
professional sport teams. He is the author of the bestselling book Bodyweight
Strength Training Anatomy (Human Kinetics, 2014) and coauthor of Strong
Curves (Victory Belt, 2013).
Contreras is a distinguished lecturer in strength and conditioning,
presenting at many conferences throughout the United States, including
those hosted by the National Strength and Conditioning Association
(NSCA). He is editor in chief of the NCSA’s Personal Training
Quarterly and cofounder of Strength & Conditioning Research Review.
He is a peer-reviewed author and regular contributor to well-known
industry publications including Men’s Health, Men’s Fitness,
Oxygen, and MuscleMag. Oxygen magazine voted him the
Glute Expert in their 2010 glutes edition. Contreras maintains the
Strength of Evidence Podcast, where he discusses important topics in
strength and conditioning.
"Bret Contreras is hands down one of the top fitness professionals.
If you want to learn the science and art of bodyweight training, there
is no better resource than Bret's book, Bodyweight Strength Training
Brad Schoenfeld, MSc, CSCS, CSPS-- Author of The M.A.X. Muscle
“Bret Contreras is extremely knowledgeable about biomechanics, and Bodyweight
Strength Training Anatomy is a tremendous resource for anyone wanting
a better understanding of performing bodyweight exercises.”
Joe Dowdell, CSCS-- Founder and Owner of Peak Performance, New