Ditch the Squat Myth: 6 Moves That Fire Your Glutes Better

Samson Dauda and Quinton Eriya just turned chest day into a pump-fest, Derek Lunsford is fine-tuning his “higher day” fuel plan, and Ben Glasscock muscled past the field at the Shaw Classic.

August 20, 2025 • Estimated Reading Time: 10 minutes

Squats may wear the crown in gym folklore, but when it comes to sculpting a powerful, shapely backside, they often fall short. A seasoned trainer with nearly twenty years of experience dismantles the “squat supremacy” myth and delivers six glute-focused exercises that isolate and activate your glute muscles better. From hip thrusts that maximize tension to moves tailored for each glute head, this guide teaches precise execution, anatomical rationale, and how to integrate them into your programming. Whether you’re chasing performance or aesthetics, your glutes might thank you. [Transform Your Glutes Now!]

Eight weeks from Mr. Olympia, Derek Lunsford is dialing in his nutrition the “higher day” way—with no calorie counting. Instead, he weighs meals like bison with 400 grams of rice, then a seafood swap for variety and nutrient balance. His coach handles the numbers, giving him room to focus on food quality and consistency while prep heat spreads. It’s an intelligent approach for athletes who want both structure and sanity during peak conditioning. [Fuel Like a Champ Today!]

Mr. Olympia champ Samson Dauda teamed up with Quinton Eriya for an intense chest and calves session eight weeks out from title defense. They turned up the dial with supersets—hack squat calf raises into seated calf raises, then incline Smith machine presses paired with machine chest presses and standing flyes, capped off with seated cable flyes to keep the pump alive. Dauda’s message: Every weak point is gone. Now it’s about shredding deeper than ever and staying ahead of schedule. [Bring the Burn Now!]

Burning an extra 1000 calories daily isn’t just tall talk—it’s actually what most people already burn sitting still, thanks to basal metabolic rate. The article reframes the goal to burn extra calories through daily activity rather than rigorous workouts. It emphasizes sustainable strategies for creating a fat-loss-friendly calorie deficit, without starving or overexerting yourself. When paired with controlled eating, burning that extra fat becomes efficient and realistic. [Rev Up Your Metabolism Today!]

 

The 2025 Shaw Classic rocked Loveland, Colorado, from August 15 to 18, and it was a close-call thriller in the Men’s Open. Ben Glasscock edged out Zach Price by just 1.5 points, punching his ticket to the 2026 Strongest Man On Earth. On the women’s side, Jennifer Lyle claimed victory with a comfortable four-point lead and three event wins that cemented her dominance. Strength fans, those scorecards were tight. [Get Stronger Now!]

A Women’s Physique competitor, Mariana Guayara, sparked a wide debate after appearing with a beard and mustache, and Lee Priest did not hold back. He questioned whether facial hair fits the division’s presentation norms and urged the sport to define clear standards. Other pros and fans weighed in, with some arguing that judges should decide since presentation is part of scoring. The discussion also revisits how bodybuilding balances inclusivity with category guidelines. With the Olympia season approaching, this conversation could influence how athletes present on stage. [Keep the Conversation Burning!]

The “Godfather of Bodybuilding,” Charles Glass, pulled back the curtain on a micro-detail that can make or break your arm day. His advice? Ditch the false grip—keep your thumb locked in so the bar isn’t slipping and you feel control. But just as crucial: don’t squeeze so hard that your forearms take over. Instead, you want a controlled connection that targets the biceps without sacrificing them to overgrip. One finger’s touch, locked in, and you’ll feel the difference. [Upgrade Your Grip Now!]

Priest highlighted Hadi Choopan, Derek Lunsford, Samson Dauda, and Nick Walker as the four athletes most likely to hoist the Sandow in Las Vegas this October. He framed today’s era as refreshingly unpredictable compared to the dynasties of Dorian Yates and Ronnie Coleman. The race is tight, the first callout could swing on conditioning, and matchups will matter more than ever. Priest also wondered whether logistics could affect the final lineup, keeping the storyline even more suspenseful. Circle October 9 through 12 on the calendar; the showdown is set. [Place Your Bets Now!]

Nick Walker shared a blistering leg session built around seated curls, leg extensions, the hack squat, adduction work, and walking lunges. He updated fans on his numbers, checking in at 289 pounds, holding around 400 grams of daily carbs, and keeping fasted cardio to 30 minutes. The mindset is simple and uncompromising: focus on being better than New York and arrive sharper in Vegas. After two missed Olympias, the Pittsburgh and New York runs reignited belief in a full-scale comeback. Expect bigger quads, denser hams, and a stage presence tailored for a first callout fight. [Step Into the Iron Mentality!]

This tool computes BMI for adults and youth, then goes further by showing a healthy weight range for your height. It lists standard BMI categories for adults and explains why muscular athletes can read “overweight” despite low body fat. Parents get BMI for age percentiles based on CDC charts, which is how pediatric norms are judged. You also get a Ponderal Index readout, a height-cubed metric that can be more informative at very tall or very short statures. Use it as a starting point for conversations about weight, not the final word on health. [Get Your Numbers Now!]

Good Vito shows off a razor-sharp physique update as the countdown to the 2025 Olympia heats up.📸💪

Snack Recipe of the Day: Banana Peanut Butter Yogurt Parfait

Slice one ripe banana. In a bowl, stir Greek yogurt with creamy peanut butter until smooth, then sweeten with a drizzle of honey and a pinch of cinnamon. In a glass, layer one spoonful of yogurt, banana rounds, and a sprinkle of granola. Repeat the layers, then top with chopped peanuts and a few dark chocolate shavings if you like. Chill 5 minutes for softer granola or eat now for crunch. Protein-packed, crave-worthy, done.

The Strength Bulletin

  • A recent study shows creatine users gained an average of 1.1 kg of lean mass while losing 0.7 kg of fat—proving it’s more than just hype. [See the Research]

Reply

or to participate.