Gluteus maximus

Schematic anatomy
Gluteus maximus

Legs

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Quadriceps

Rectus femorisVastus lateralisVastus medialisVastus intermedius

Hamstrings

Biceps femorisSemitendinosusSemimembranosus

Glutes

Gluteus maximusGluteus mediusGluteus minimus

Adductors

Adductor longusAdductor brevisAdductor magnusGracilisPectineus

Hip flexors

Psoas majorIliacusTensor fasciae lataeSartorius

Hip rotators

PiriformisObturator internusObturator externusSuperior gemellusInferior gemellusQuadratus femoris

Calves

GastrocnemiusSoleus

Shins & ankles

Tibialis anteriorTibialis posteriorFibularis longus & brevisExtensor digitorum longusExtensor hallucis longusFlexor digitorum longusFlexor hallucis longus

Feet

Abductor hallucisFlexor hallucis brevisAdductor hallucisFlexor digitorum brevisQuadratus plantaeFoot interossei & lumbricalsAbductor digiti minimiExtensor digitorum & hallucis brevis
Movement guide

Gluteus maximus

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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

Referencesopenstax.org

Community draft · awaiting expert review