Muscles / Glutes
Gluteus maximus
- Glutes
- Hip & gluteal
- Superficial layer
Also called glute max, GMax.
Anatomy
- Origin
- Ilium posterior to the posterior gluteal line, dorsal sacrum and coccyx, sacrotuberous ligament
- Insertion
- Most fibres into the iliotibial tract; deep distal fibres into the gluteal tuberosity of the femur
- Nerve
- Inferior gluteal nerve (L5-S2)
Actions
- Extends the hip (especially from flexion)
- Laterally rotates the hip
- Upper fibres assist abduction
- Steadies the thigh when rising from sitting and climbing
Exercises that train it most
Bird dog (quadruped opposite arm and leg lift)
Bridge (supine hip extension)
Clamshell
Lateral band walk (resisted side-stepping)
Side plank with hip abduction
Front plank with hip extension
Single-leg bridge
Barbell hip thrust
Supported standing hip extension
Quadruped hip extension
Single-leg squat
Single-leg deadlift
Wall squat / wall sit
Squat
Step-up (forward and lateral)
Forward lunge
Reverse lunge with dumbbells
45° hip extension
Box squat to a chair
Single knee-to-chest stretch
Two-hand kettlebell swing
Stability-ball bridge
Also trained by
Prone trunk extension
Side-lying hip abduction
Piriformis stretch (flexion-adduction-external rotation)
Terminal knee extension (band)
Kettlebell deadlift
Barbell Romanian deadlift
Notes
- Highest EMG in front plank with hip extension, single-limb squat and single-limb deadlift.
- Weakness produces a posterior trunk lurch in stance (gluteus maximus gait).
References (6)
- Boren K, Conrey C, Le Coguic J, Paprocki L, Voight M, Robinson TK. Int J Sports Phys Ther. 2011;6(3):206-223. Electromyographic analysis of gluteus medius and gluteus maximus during rehabilitation exercises
- Distefano LJ, Blackburn JT, Marshall SW, Padua DA. J Orthop Sports Phys Ther. 2009;39(7):532-540. Gluteal muscle activation during common therapeutic exercises
- Standring S, ed. Elsevier. Gray's Anatomy: The Anatomical Basis of Clinical Practice. 42nd ed.
- Dalley AF, Agur AMR. Wolters Kluwer. Moore's Clinically Oriented Anatomy. 9th ed.
- Neumann DA. Elsevier. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. 3rd ed.
- Betts JG, Young KA, Wise JA, et al. OpenStax (free, openly licensed textbook). Anatomy and Physiology 2e