Muscles / Hips and glutes
Gluteus maximus (glutes)
Hips and glutes · Lower body
How it works
| Origin | Posterior ilium, sacrum, coccyx, sacrotuberous ligament |
|---|---|
| Insertion | Iliotibial tract and gluteal tuberosity of the femur |
| Actions |
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Anatomy reference: OpenStax Anatomy and Physiology (CC BY)
Coaching notes
Prime mover in the hip hinge - the spine-sparing pattern to teach first.
Say the muscle, not the group
Clients and interviewers both notice the difference between "gluteus maximus" and a vague region name. Use the specific term and explain the action in plain language.
Best exercises for this muscle
| Exercise | Pattern | Equipment | Complexity | |
|---|---|---|---|---|
| Supported split squat | Lunge / single leg | Bodyweight | 1/5 | Open |
| Hip bridge | Hip hinge (hip dominant) | Bodyweight | 1/5 | Open |
| Back-to-wall hip hinge | Hip hinge (hip dominant) | Bodyweight | 1/5 | Open |
| Elliptical | Cardiovascular | Machine | 1/5 | Open |
| Box squat | Squat (knee dominant) | Bodyweight | 1/5 | Open |
| Sit-to-stand | Squat (knee dominant) | Bodyweight | 1/5 | Open |
| Cable pull-through | Hip hinge (hip dominant) | Cable | 2/5 | Open |
| Leg press | Squat (knee dominant) | Machine | 2/5 | Open |
| Step-up | Lunge / single leg | Bodyweight | 2/5 | Open |
| Incline treadmill walk | Cardiovascular | Machine | 2/5 | Open |
| Split squat | Lunge / single leg | Bodyweight | 3/5 | Open |
| Reverse lunge | Lunge / single leg | Bodyweight | 3/5 | Open |
| Kettlebell deadlift | Hip hinge (hip dominant) | Kettlebell | 3/5 | Open |
| Goblet squat | Squat (knee dominant) | Dumbbell | 3/5 | Open |
| Romanian deadlift | Hip hinge (hip dominant) | Dumbbell | 4/5 | Open |
| Front squat | Squat (knee dominant) | Barbell | 4/5 | Open |
| Walking lunge | Lunge / single leg | Dumbbell | 4/5 | Open |
| Barbell back squat | Squat (knee dominant) | Barbell | 5/5 | Open |
| Bulgarian split squat | Lunge / single leg | Dumbbell | 5/5 | Open |
| Barbell deadlift | Hip hinge (hip dominant) | Barbell | 5/5 | Open |