Movement guide
Gluteus maximus
The largest gluteal muscle produces strong hip extension and contributes to external rotation.
01
Barbell hip thrust
Compound · Barbell
Also works
Hamstrings, adductor magnus; abdominal wall stabilizes
How to perform +
Support your upper back on a stable bench with the padded bar across your hips. Drive through your feet to extend your hips.
Finish with your ribs down rather than arching the lower back.
Example volume · 3 sets × 8–12 reps
02
Step-up
Unilateral · Dumbbells
Also works
Quadriceps, adductors; gluteus medius stabilizes
How to perform +
Place one foot fully on a stable step. Drive through that leg to stand tall, then lower slowly.
Keep your pelvis level and limit push-off from the trailing foot.
Example volume · 3 sets × 8–10 / side