Glutes

The most powerful muscle group in the body. The gluteus maximus extends the hip to drive you up from a squat, forward in a sprint and upright from bending; the smaller glutes keep the pelvis level.

This muscle in 3D

Drag to rotate · scroll to zoom — see the shape, origin and insertion of the glutes. 3D model via Sketchfab (CC-BY).

Anatomy

Muscles: Gluteus maximus (power), gluteus medius & minimus (stability)

Origin: Maximus: back of the ilium, sacrum and coccyx. Med/min: outer ilium.

Insertion: Maximus: gluteal tuberosity of the femur and the IT band. Med/min: greater trochanter.

Actions:

• Hip extension (maximus — the main mover)
• Hip abduction & pelvic stability (medius/minimus)
• External rotation of the hip
• Control of the trunk over the legs

How the muscle works

The gluteus maximus is the prime hip extensor, generating enormous force to straighten the hip against load — the top of a deadlift, the drive of a jump. It works with the hamstrings but dominates at higher force. The medius/minimus stabilise as covered under abductors.

Fibre-type bias: Maximus is powerful and fairly fast-twitch; medius/minimus lean postural.

Functional role: Standing up, climbing, sprinting, jumping, lifting from the floor; hip and pelvis control.

Common problems

• Gluteal amnesia / underactivity ('dead butt')
• Gluteal tendinopathy
• Weakness overloading the low back and knees

Training & stretching

Hip thrusts, squats, deadlifts, lunges, step-ups, banded work.

Figure-4 / pigeon stretch, knee-to-chest.

Fix or train this

• Lower Back Pain
• Hip Pain & Stiffness
• Knee Pain
• Build Muscle (Plateau)