The 5 Best Glute Builders (Evidence-Based Picks)

Quick Overview

The top 5 glute builders discussed are the Front Foot Elevated Smith Lunge, Dumbbell Bulgarian Split Squat, Barbell Hip Thrust (machine-based), Glute-Focus Deadlift, and Barbell Squat (Sumo Stance), with specific cues provided for maximizing glute engagement, such as pushing hips back on squats and maintaining a high chest.

Key Points: The top 5 glute exercises identified are: Front Foot Elevated Smith Lunge (00:51), Dumbbell Bulgarian Split Squat (7:08), Machine Hip Thrust (10:31), Glute-Focus Deadlift (15:03), and Barbell Squat (Sumo Stance) (17:39). The Front Foot Elevated Smith Lunge emphasizes glute stretch by pushing the back foot far behind, avoiding pushing the knee over the toe to minimize quad involvement (1:12). The Dumbbell Bulgarian Split Squat should use a slight knee valgus (inward knee movement) in the front leg, ensuring the back foot stays back to maximize glute focus (2:54). The Machine Hip Thrust, using the Booty Builder machine (11:23), is recommended for high volume due to its low fatigue profile, allowing for easy drop sets (12:57). The Glute-Focus Deadlift requires pushing hips back, maintaining a straight hip position, and avoiding excessive knee flexion to target the glutes over the quads (09:11). The Barbell Squat (Sumo Stance) cue is to sit back deeply (past parallel) while keeping the chest up and ensuring knees track out over the toes (17:50). Dr. Mike jokingly insulted the guest, Lauralie Chapados, by calling her French accent 'cute' and her outfit 'bikini' to demonstrate 'negging' (5:53, 6:31).

Context: The video features Dr. Mike, Lauralie Chapados (IFBB Pro, @LAURALIECHAP), and Jared (IFBB Pro, Mike's Dad) in a modern gym setting with distinctive hexagonal lighting. The main focus is a tutorial detailing the top five evidence-based exercises for glute development, contrasting proper cues with common mistakes to maximize glute activation.

Detailed Analysis

The video presents the top five evidence-based glute exercises, featuring IFBB Pro Lauralie Chapados demonstrating the movements while Dr. Mike and Jared provide instruction and commentary. The first exercise is the Front Foot Elevated Smith Lunge (00:51), which maximizes glute stretch by placing the working foot on a step and pushing the back foot far behind, ensuring the movement is hip-hinge dominant rather than quad-dominant (1:14). The second exercise is the Dumbbell Bulgarian Split Squat (7:08), where maintaining a slight knee valgus and pushing the hips back is key for glute focus (2:54). The third exercise, performed on a Booty Builder machine (10:31), is the Machine Hip Thrust, recommended for high volume due to its low systemic fatigue, allowing for drop sets (12:57). The fourth exercise is the Glute-Focus Deadlift (15:03), where the lifter maintains a stiff-leg setup and pushes the hips back to emphasize glutes over quads (09:14). The fifth exercise is the Barbell Squat with a Sumo Stance (17:39), where the key cue is to sit deep (past parallel) while ensuring the knees track out over the toes, avoiding knee valgus to emphasize the glutes over the quads (18:02). Throughout the session, Dr. Mike jokes with Lauralie, demonstrating 'negging' by offering backhanded compliments about her French accent and outfit, which Lauralie handles gracefully (5:53, 6:31).