The Only 3 Exercises You Need for a Complete Glute Workout

[@JakubSinakl]

dr. mike makes me wanna experience on set delayed muscle soreness due to sufficient mechanical tension causing metabolic stress and providing robust hypertrophic stimulus

[@lilmissemi]

nerd

[@akbananachucker2441]

Me too! Hahaha

[@karamelflan]

so true. I also want to experience delayed onset muscle soreness (DOMS) due to sufficient mechanical tension causing metabolic stress and providing robust hypertrophic stimulus

[@CrazyLikeChris]

You horny fuck... me too

[@celainthere]

Real.

[@spartacusbourbonlover6333]

Ha ha ha Funny. I'm a personal trainer here in the UK and I watched this 2 days ago. Thought I'd try this workout with one of my clients (apart from the deads as I don't have a Smith machine) last night. She's just messaged me this morning with this "MY ARSE!!! I can't walk properly!" Ha ha brilliant. Thank you Dr Mike

[@jerry18741]

I thought she massaged you with her Ass and now you can’t walk properly exhausted

[@austinjohnson8400]

As a trainer myself, I feel like we all love hearing that. 😂

[@thekeepwithit]

@@austinjohnson8400I’m not a trainer. I love hearing this. I feel more certain it’s going to be great when I do this workout tomorrow. Or really the next day 😂

[@ELRG55]

"MY ARSE!!! I can't walk properly!" Ok but how was the workout.

[@gustavo_oviedo]

the way she went from not ever having done the exercise to executing it perfectly and slow af was impressive as hell.

[@pdannysan13]

That is the mark of an athlete. They have all the basics of other exercises, so it is very easy for them to apply themselves for a new exercise.

[@stephanieaquin2961]

Like she is has the a*** of someone that is not super experienced at training it’s glutes….

[@rachelcooper2888]

Would love to see some more upper body workouts for us women as well. These videos really help with form.

[@abbywabby30]

Yes good idea

[@emmymouj4150]

Exactly! I like a toned/ more defined upper body too

[@trzaskubejbe]

Literally do any workout featured on this channel. Women have the same muscles as men.

[@user-th3ez5sj9y]

@@trzaskubejbeyeaaahh

[@noahlejeune3154]

My gym is filled with women who only do leg/glute work (and men who only do upper body). This tracks.

[@lianab284]

I just got hit by an SUV and I'm 99% sure I'm still alive because I started working out a few months ago with your videos, I was really motivated and did heavy exercises and got strong fast. My leg is slightly broken and I had minimal internal bleeding, thanks to the new muscle. Thank you thank you!!!!! I'm so happy to be alive ((: СПАСИБО

[@lyndseygolden7546]

I’m happy you’re alive!! Well done on saving your own life!

[@lianab284]

@lyndseygolden7546 why thank you so much!! (: ❤️

[@Thefighterspider]

As a Lithuanian myself and being a huge fan of Dr. Mike for a long time, i am very pleased to see my country on the table. Thank you all. 😊

[@gSF95]

I remember her from the vid where she was 1 week out, great to see her back on the channel

[@petrfilinger9205]

Exactly

[@Geordiecrafts]

I watched this video right before my glute and ham workout yesterday so I decided to incorporate these into my session for fun. I thought there was no way those front-elevated lunges were as hard as they looked and MAN I have never stood so fucking corrected in my life. My glutes and hams have more DOMS today than I've experienced in a looong time. I normally do 65-70lb Bulgarian splits squats and TWELVE pounds had me dying with these 😭.

[@Ummkelechi]

60-75 for Bulgarians!! Dang you are a beast for sure ❤❤

[@eshwar6969]

70 lb BSS is crazy. I’m boutta try those lunges rn I’ll report back if im still alive

[@Mili-bedili]

I'm a beginner and just tried Bulgarian split squats in my training the other day. Right now I'm at 30lb. Much respect to you for reaching 65-70 lbs! Wow! I hope to get there! I'm open to any tips or recommendations that anyone reading this has to share! I wish everyone success in their training! 😄

[@Ummkelechi]

@@eshwar6969 lol how was it??

[@Chappelle-JT4TP]

​@@Ummkelechihe has not survived 😢

[@mikegunz7320]

That delayed muscle soreness is going to make it hard to sit, I imagine.

[@harrybauls4315]

Pooping won't be fun

[@supimsatan]

Cant sit on anyone's face without pain anymore for sure.

[@RedX32]

@harrybauls4315 Going to need the poop fork.

[@joseph9556]

​@@RedX32post leg day waffle stomping

[@Mili-bedili]

​@@RedX32 lmao wtf is that?! 😂

[@bobjohnson3345]

gotta love doctor mike really paying attention to the technique of those squats. Taking a laser focussed look at the glutes. kneeled down for a better view and everything😂

[@mehdi-les-termes]

As a man with humongous quads and calves and no ass, thank you for this

[@techLiteracy_]

That’s the peak physique right there

[@mehdi-les-termes]

@@techLiteracy_ 170kg super rom leg press, 55kg x 5 squats ain't it sir

[@abhilash9918]

How did you get quads and calves without putting on some cushion? I'm also trying to get some cushion because it makes you stronger and most importantly you don't feel like you're sitting on spikes when going on a longer bike ride

[@mehdi-les-termes]

@@abhilash9918 Used to walk 30min to school 2 times a day with an heavy ass bookbag as an obese kid, never trained calves in my life, started working out two years ago but never really put emphasis on my glutes before a couple weeks ago

[@rockyevans1584]

​@abhilash9918 some folk are truly quad dominant in their squats. It took me a couple of years to even feel disruption in my quads, lot of form adjustment required. I used to get adductor and glute soreness even from front squats. I am focused on the quads, but there is no loss from developing the honey buns for sure

[@travisharvey4439]

Kid in the back is trying so hard to focus on anything but the blue in front of him

[@kwerby3285]

Respectfully

[@Kevlar_soul]

He did better than I would have if I am being honest

[@a92pritchard]

I mean she's got a crazy dunk. I would definitely embarrass myself.

[@jensejense]

The blue is important

[@D.Driller]

Was a kid in back??

[@dgfreshx]

that look on Mike's face at 10:02. Priceless

[@mithrilsk]

That too, of course ;) but I came here to discuss Jared's distance management at 11:28 :D

[@TRRT8516]

He's smooth.

[@frankfeuerstein2881]

Good eye, my friend 😀

[@h3arty]

This was absolute madness. 😂

[@Maejig-kiti]

@@mithrilsk Lmao, good catch, that's friggin hilarious 🤣

[@Paul-dark25]

Awesome vid, Laura was such a hard worker and definitely gave a huge effort, Mikes and Jared's coaching looks amazing

[@alexgregor]

Dr Mike finally found something as round and bulbous as his skull.

[@h3arty]

Dr Mike, you really gonna let him get away with that? 😂😂😂

[@wis9]

8:41 "deeper! deeper!" "I can see your glutes contracting by the way"

[@EthanKlassen00]

A bosu ball! Right guys!??

[@glacialimpala]

Years ago as I was tidying up behind the couch I discovered this hamstring lean movement hit the glutes so good. So bizarre seeing that motion recommended by dr Mike himself 😂

[@malmonti]

She really puts a lot of us to shame as far as intensity goes. She also shows zero emotion when obviously in violent pain. She's a champion.

[@vulian]

I noticed that too. Shes a beast

[@JnixMarshel]

No, no she doesn't. I see mom's at planet fitness going 80% harder than that time at 430am every morning.

[@fotis3v480]

Gotta find a new simp to pay for their kids obviously they'd be going hard.​@@JnixMarshel

[@rockyevans1584]

​@@JnixMarshel80% harder than that time? Bold statement, nonsensical even

[@GodEmperorZaine]

@@rockyevans1584 80% of the time its harder everytime

[@justins.8592]

These technique videos are why I watch Dr. Mike. He’s the best where this is concerned.

[@Saksouka2108]

I tried it. My glutes are destroyed.. most DOMS I’ve ever gotten, EVER.. definitely will try again

[@culturallysignificantnickn7446]

Dr. Mike will be starting an OF where he will be wearing those exact same spandex while squating.

[@svensvensson3679]

You guys are the dream gym bros. Must be pretty motivating for someone to have you by their side. Had fun watching the video. Love these series where you train people ❤

[@wifeofthemosthigh74]

I tried this whole workout today and omg 🥰loved it my legs we're shaking so bad by the time I was finished and the burn was unreal didn't expect it to be as rough as it was ... Love you guys I get a lot of workout tips and routines thank you

[@stalinkeviciute]

I thought the first workout was hard.. Well- I was wrong:))))) 💀

[@markkowl6539]

Killed it!

[@bjjazoresrule]

A wild Laura appears

[@hannibalb8276]

it was hard for me

[@akbananachucker2441]

Looks like your glutes grew a lot from the last time to me. But I could be wrong. Didn't complain as much this time either😂

[@malkismceachern8329]

💪🏾🔥

[@blammela]

I felt those body weight partials…. dayum ! Good for her for coming back cuz I remember how much she wailed on her first visit. 👍🏾

[@Blindfold-Me]

I am a simple creature. I see a way to grow my glutes, I click.

[@blammela]

They could make a flute video once a month and I will watch every single one

[@aaronvanzomeren8775]

@@blammela Do you train the flute in the gym?

[@crow-vz5lx]

The true chad here is the kid focused on his bench technique and not drifting once

[@BaconManBruh]

Nah, he broke bruh. I mean how can you not though like how? Is it even humanely possible to not appreciate the view? I refuse to believe it's possible. I think he was doing fine till Laura distracted him like he was pumping hard yelling LIGHTWEIGHT then laura came into the room then it was game over bruh.

[@je4nette]

Happy to see you're back to featuring women again! I'd like to suggest a lady who'd be awesome on your channel: Lee Keyrouz. She got her own channel, huge bodybuilder, and she's super knowledgeable about hypertrophy training. The reason I think she'd be a good match is because she has the same type of humor (raunchy as hell), and has some sick calisthenics skills. I've never seen any women bodybuilders do tricks like her. Also, she doesn't have a lot of followers and is a hidden gem. Very humble personality. I hope you will consider her.

[@akbananachucker2441]

Way too, what's the word I'm looking for? Oh yeah, too masculine.

[@TooneUntitled]

@@akbananachucker2441 And?

[@SpiritRoot]

@@TooneUntitled PEDs

[@je4nette]

@@akbananachucker2441 ok, I'll keep your d1ck preferences in mind next time

[@akbananachucker2441]

@@TooneUntitled and guys won't click on the video or like it. And she is old as hell. Only you will be siting here and watching the video by yourself. Therefore they won't make it you dingleberry!

[@donatasbeng]

So proud to see a Lithuanian on this channel! Kietai pavarei, Laura! You go places! Such an inspiration to sweat even more in the gym! :D

[@jennysheets3763]

These videos are so motivating. Love the cues, small selection of exercises, music, and format.

[@sinceRENEss]

Why not doing calves in the same set if you won´t be able to walk for a week anyway? ;)

[@cram3004]

I split them so my legs aren't absolutely destroyed in totality. I work on my feet, so it helps to be able to walk everyday

[@ashdp8485]

Fkn brilliant! Imma try that next time.

[@user-ii7xc1ry3x]

"Shoelaces. I don't have any because I'm not smart enough to tie them" 🤣

[@terigiese1322]

Absolutely CAN verify that this shit works!!I do those wide squats deep like that and holy shit the burn!👏🏻🔥

[@Salma-yo6ns]

Along with reverse lunges! Reverse lunges with those deep squats made my glutes grow. I don’t even bother with hip thrusts because of the stupid set up 😂

[@raer5373]

Yo as a Lithuanian I'm impressed with your pronunciation, well done Dr Mike.

[@_astoldbymeeko]

When I tell you I incorporated Dr. Mike's training, IT WORKS. 😭 I'm so used to moving heavy loads, but never focusing on the movement, just my form. I have incorporated his leg workouts into my routine and I couldn't breathe at the end of my sessions and I am sore AS HELL. 😭 Also couldn't feel my legs or glutes for 4 days after. So glad I found Dr. Mike's channel. I'm going to start making content showing you guys how crazy the difference it makes using Dr. Mike's routines as a lifter. ❤

[@Napsssy]

9:59 mike going craaazy

[@Whenyoureyeswander]

Gotta love the “motivation“ They gave her through the workout

[@seattlegrrlie]

Holding that band is genius. I was struggling with balance yesterday

[@crazymusicman13]

you can also use a smith machine

[@hakijin]

Next time I want a video without distractions. One where I am only able to wander my gaze upon the glutes of one truly admirable dr mike

[@bicksbricks]

rest on somebody else's channel, that hit somewhere

[@FitFuelJourney1]

Its good to see your still uploading man. About two years ago i started my fitness journey and your videos with the no equipment were the ones that got me going. Since then, i have dropped 40 pounds of fat and added about 10-15 pounds of muscle and now have abbs. You probably wont see this comment but if you do just know to keep grinding and motivating because you change lives

[@ry-land-]

6:37 this kid is just like “don’t look don’t look, should I add another plate? I’m not gonna be able to lift it but I’m adding another plate”

[@neillgowans4350]

Not saying anything other than this channel is awesome!!! I learnt a lot today… 😁

[@billybladezz9370]

Lucky to have constant direction motivation from each other

[@h_oplite]

I can already imagine the DOMS that Laura is gonna get after this

[@akbananachucker2441]

It was just 3 exercises

[@HannibalKing-e7e]

​@akbananachucker2441 which is enough to get sore. This shows that you need to raise your intensity.

[@Jhorne84]

@@HannibalKing-e7e I get sore from 3 sets of legs all the time. Squats, reverse lunges and RDLs

[@akbananachucker2441]

@@Jhorne84 I understand getting a little sore. But the way he said it sounded like she'll be sore for a week.

[@tanzilhossain2693]

I hate glute soreness, I can't sit without pain and I can't sleep

[@juliananguyen5325]

How strong do I need to be to be tortured on the channel Dr.Mike?! 😂 Honestly it would be a dream to be trained by you! Thank you for all your amazing content, I always rave about RP to whoever is willing to listen. ❤

[@FRANCESCOBERGOMI]

9:04 "Uncomfortably deep". LOL

[@sitisyuhadaabdulhalim8508]

I just mention you to my gym friend about sumo squat, now you post another glute content, lucky 🎉❤

[@SoySolSolecito]

18:35 AYYYY Jeff Nippard Lengthened Partials TM

[@user-no4vq3rm6t]

09:58 🤣 it’s for the science

[@techariah]

Just added the "Dr. Mike Smith Machine Hamstring Lean Shmiggle Dig by Dr. Mike PhD Sport Physiology" to my new mesocycle in the hypertrophy app.

[@selinarocha1173]

I’ve implemented these reverse lunges and they are 🔥

[@Hashama]

Mike has produced a Mike Jr to take care of all the stuff, while he sits behind and rest like a true boss!

[@MoGee-kw8tx]

I just joined to your channel , looks great man can’t wait to implement this in my work outs

[@kinesiologykm9437]

Love,love this one👍

[@maipham4766]

OMg great video super helpful can't wait to try it myself ❤️

[@HYPOTHETICALLY01]

Fire camera man😢

[@blushrxses8784]

Glad to see her back on your channel❤

[@Sketchygaijin]

Tried the backwards lunges and those deep ass squats, legitimate thought was “this is awful I love it” 🤣🤣🤣✨

[@BruceBanner-w2b]

@RP or anybody reading, I have a quick query if you could please provide some scientific insight. What's the science behind doing a workout throughout an evening? For instance, I have a collection of dumbbells, and I'll do a workout consisting of a singular Push exercise, Pull, then Leg. Rather than sit there and do a whole workout with multiple continuous sets, I simply space out the sets throughout the evening. Do one set. Do stuff around the house. Do another set. Rinse wash repeat. This will usually go from the time I get off work until bedtime (6-8 hours). I can usually crank out 5 - 10 sets of those 3 exercises with relatively heavy weights. I understand that working out is still working out (to an extent), but am I hurting myself more doing this spaced out regime than helping? I kinda just want to know the science behind spacing a workout, too! Any insight from anyone would be wonderful! Also. Love all the RP videos, please keep up the good work!

[@akbananachucker2441]

I do this too. But I do push, pull, legs. I'll take about 2 or 3 hours to do my workout. It's working just fine to me.

[@helianabanes4875]

I was holding my breath watching her squats!! I felt that.

[@INTJames]

I've been using a stick to stabilize bulgarians recently it's outstanding

[@lambkin222]

“We’ll suffer in a second” 😂😭😭😭

[@HumbleDictator]

I've been doing the front foot elevated lunges just like that. It's a killer.

[@vulian]

I'm just beginning to get into those. Gonna be a lot of fun

[@andersbjrnsen7203]

Yup, they make lunge/split squat quite a bit harder on the behind.

[@simonbru1]

How much work is the arm doing on the back and forward part of the exercise? Surely you can't get back up without the arm doing quite a bit initially?

[@vulian]

@@simonbru1 I'm using a short stick at the moment and actually use it a bit. If it's like when I stretch it will probably take a couple weeks to get into the technique and balance of it and rely on the stick less

[@rockyevans1584]

​@@simonbru1are your arms stronger than your glutes, adductors and quads? It should just be for balance

[@aureus79]

I swear, mike has like 70% glute videos and 30% everything else. I still watch them but damn, are the views that much better for these?

[@misskatlee]

I still need to master step ups before I can try that reverse lunge but I’m trying that hamstring lean for sure.

[@iCaTPSA]

Maan I wish there where gyms like this in my country. Massive, múltiples of every machine, great quality machines and most important, almost no people around. Just the casual 3-5 persons to not feel like the world has ended outside.

[@akbananachucker2441]

Membership also probably costs a lot of dollars bro. This is for the people that are better off. Not for me and you😂

[@abiecherry]

I'm definitely going to try this. I wonder if you could include hip trusts in this ? I just like this exercise so much

[@nuanceexists]

you can do anything you want

[@rst9006]

Going to try this today! 😅

[@LPamen]

Will try this tomorrow

[@ChrisHitt]

I definitely need a training partner with that kind of motivational back & forth.

[@kimdavis1091]

Insane!! I watched twice!! Going to do them today … 62 & 🏋️‍♀️ 👍

[@DaBurghSteelers]

17:12 - Teaching women to use something other than hogging the cable crossovers for their entire workout 👍

[@Hamburgers4Haiti]

Are reverse lunges as effective as Bulgarian Split Squats?

[@andersbjrnsen7203]

Must be. Same movement. Bit higher coordination effort maybe, but probably not enough to really detract from the effect.

[@Bdavis2475]

The way she was doing it looked intense af

[@Bibamann0]

As effective for what? The front foot elevated lunge as seen in the video places nearly all of the load on the glutes, with a huge stretch at the bottom. It is possibly the glute exercise with the biggest stretch at the bottom, which is very effective for bodybuilding. Bulgarian split squats can be loaded heavier in comparison, but they usually hit both the quads and the glutes somewhat evenly.

[@marcelk1437]

Elevated front foot always helps with glute stretch and thus hypertrophy, you can elevate the front foot for bulgarians, too.

[@andersbjrnsen7203]

@@Bibamann0 you can do pretty much the same glute emphasis on a bulgarian. Longer "step" than normal and foot elevation.

[@williamfallon9706]

Mike is always holding on to something when he’s talking

[@MarianAlexandru163]

drink one shot every time she says "jesus christ"

[@youtube_coms]

use this to build up that badass gyatt!! guyz

[@MondayZi]

To get that skibidi ohio rizz?

[@PoorlySoup]

That wall mirror is the real hero

[@tjahtaddeus]

Yeah but no ass.. sorry

[@opensocietyenjoyer]

foot elevate lunges are the only exercise you need.

[@Hyper-Linkman]

What's with the star of Remphan on the Palestinian flag for your profile pic? Caught my eye, I'm curious

[@opensocietyenjoyer]

@@Hyper-Linkman the star is from the flag of taiwan. you can try to find all 6 flags that went into this design

[@pilatesholly]

Didn’t think I needed a trainer until I hear you yelling! I need someone to yell at me too 😆

[@designforlife704]

This is going to be Dr Mike's most popular video ever!

[@akbananachucker2441]

It was a good one😁

[@donquixote...]

I didn't realize this was RP; kudos on the thumbnail...

[@jennyh297]

I would like to see you work out regular women. It would be interesting to see how they'd do with your method of training.

[@aleksandarantic453]

What do you mean? Dr. Mike posts his training footage very often 🤔

[@landerval7882]

Not really the topic but any pointers on lower body training for S&C surfing ?

[@missydaisy9537]

Perfect timing ❤❤

[@pixelp5000]

Great video, thank you.

[@nickyiacobazzi8271]

love these workout videos, I am learning so much! one thing Doc, can you please let us know the reps and sets being done on the workouts? Just so I know what I should aim for?

[@justinchildress856]

In the first portion where Dr. Mike is trying to describe how the lunge should look it would help to be able to see what he’s doing with his legs.

[@akbananachucker2441]

Pervert on the camera was looking at the glutes instead of what he was supposed to be

[@Starborne398]

Tiny criticism - when Mike explains what the rear foot is doing during the reverse lunge, it makes sense to show his feet... Other than that great video as always 💪❤️

[@akbananachucker2441]

Yeah Scott the video guy was looking at the glutes instead of what he was supposed to be looking at😞pervert😂

[@thislittlepiggy-bedtime-videos]

Agreed. But you can see What her foot is doing at least

[@DounssEll]

Gonna try this tommorow :)

[@KM-hk8tc]

I’m just gonna look for the most replayed spot in the video. Thanks for getting it there fellas

[@akbananachucker2441]

How do you find that? 😂

[@OasisPurity]

I'm going to try this

[@YesikaDelaCerda]

I’ve done those exercises. I’m a swimmer, I don’t want to lose my butt. Everything hurts but my glutes I know I have strong glutes, I swim 2-3 miles a day but I want them big. With this workout I feel my hamstrings hurt and my legs unresponsive but my glutes are like nothing

[@lua5dot1]

“It’s supposed to hurt, that’s why you’re here” sear that in to my brain

[@321jeng]

Everyones needs training like this .. applause 👏 ✌️ i thought my form was great😂.. lessons learned 💯 please tell me the app teaches both gym and home use?

[@mee8629]

@10:42 is this glute workout for the underneath of the butt? What is this exercise specifically good for?

[@drerskine]

Usually I need to open the HBO/Max app after midnight in order to see this type of content.

[@TheQuadManianDevil]

Been incorporating that reverse lunge on leg day and omg 😩😩😩😩

[@Dandelion-32]

More than 1K in less than 1 minute is a good way towards 1M.

[@JediBunny]

Lithuanians represent! Go Laura!!! 🇱🇹

[@Michael-y7k2k]

Lithuania is now on my travel list ✈️