The BEST GLUTE WORKOUT | 3 Science-Based Exercises

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Most people can't grow their glutes — and there's a scientific reason why. It's called Gluteal Amnesia, and if you have lower back pain, tight hamstrings, or weak glutes, you're already living it.
In this video, Dr. Michael Diamonds (Medical Doctor & Pro Natural Bodybuilder) and Dr. Penelope Diamonds break down:
✅ The #1 key to "waking up" dormant glutes before you ever touch a weight
✅ The 3 science-backed activation exercises (Glute Bridges, Clamshells & Banded Lateral Walks)
✅ The 3 best glute-building exercises ranked by MVIC (Maximal Voluntary Isometric Contraction)

🔬 THE SCIENCE: MVIC-Ranked Glute Exercises

Barbell Hip Thrusts — 82%+ MVIC
Step-Ups — 169% MVIC (highest activation of any exercise)
Barbell Back Squats / Bulgarian Split Squats — full glute recruitment at depth


⚡ YOUR GLUTE ACTIVATION WARM-UP (Do This Pre-Workout)

Glute Bridges: 2 sets x 12-15 reps
Clamshells: 2 sets x 12-15 reps per side
Banded Lateral Walks: 2 sets x 10 steps each way

💪 THE MAIN WORKOUT

Barbell Hip Thrusts: 3 sets x 10-12 reps
Step-Ups: 3 sets x 8-10 reps per leg
Bulgarian Split Squats or Barbell Back Squats: 3 sets x 8-10 reps


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The information presented in this video is for educational purposes only. Dr. Mike Diamonds does not claim to diagnose, treat, cure, or prevent any disease. All health-related improvements shown or mentioned are based on individual experiences and should not be interpreted as typical or guaranteed outcomes. Always consult with a qualified healthcare professional before making changes to your diet, exercise routine, or medical treatment.

Any transformations presented in this video represent exceptional results. The average male client who starts with 17%+ body fat and completes our program loses 24lbs during their first 16 weeks. The average female client who starts with 17%+ body fat and completes our program loses 17.5lbs during their first 16 weeks. Results vary based on starting weight, commitment level, and individual circumstances. Individual results may be higher or lower than average.

Changes in health markers, such as blood pressure, blood sugar levels, cholesterol, testosterone levels, and resting heart rate, vary from person to person. These metrics are influenced by factors including genetics, nutrition, exercise adherence, sleep, and stress management.