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Glutes

The body's powerhouse — the largest and most powerful muscle group, essential for hip extension, stability, and athletic performance

⚡ Quick Reference​

AttributeValue
LocationButtocks and lateral hip
Fiber TypeMixed (Type I and II in different proportions by muscle)
Primary ActionHip extension, abduction, external rotation
Joints CrossedHip
InnervationSuperior gluteal nerve (medius/minimus), Inferior gluteal nerve (maximus)
Notable FactGluteus maximus is the largest muscle in the human body

🦴 Anatomy​

The gluteal complex consists of three main muscles working together to power hip movement and maintain pelvic stability. These muscles are the primary reason humans can walk upright, run, jump, and perform explosive movements.

Gluteus Maximus​

The star of the show — gluteus maximus is the largest and most powerful muscle in the entire human body. It forms the bulk of the buttocks and is the primary hip extensor.

Origin:

  • Posterior iliac crest (back of hip bone)
  • Sacrum and coccyx
  • Thoracolumbar fascia

Insertion:

  • Iliotibial band (IT band) — 75% of fibers
  • Gluteal tuberosity of femur — 25% of fibers

Fiber Direction: Thick, coarse fibers running diagonally from upper inner to lower outer. The muscle has both superficial and deep portions.

Function: Powerhouse of hip extension (standing from squat, climbing stairs, sprinting). Also performs external rotation and assists with hip abduction (upper fibers).

Key Insight

Gluteus maximus is mostly inactive during casual walking. It only activates significantly during powerful hip extension — stairs, hills, running, squatting. This is why sedentary lifestyles lead to "glute amnesia."

Gluteus Medius​

The stabilizer — this muscle sits on the outer surface of the pelvis, partially covered by gluteus maximus. It's crucial for single-leg stability and preventing hip drop.

Origin: Outer surface of ilium (between anterior and posterior gluteal lines)

Insertion: Greater trochanter of femur (lateral surface)

Fiber Direction: Fan-shaped with anterior, middle, and posterior fibers running at slightly different angles

Function: Primary hip abductor (lifting leg to the side). Critical for pelvic stability during single-leg stance — walking, running, climbing. Anterior fibers assist with internal rotation; posterior fibers assist with external rotation.

Gluteus Minimus​

The deep stabilizer — smallest of the three, sitting directly underneath gluteus medius. Works as a team with medius.

Origin: Outer surface of ilium (between anterior and inferior gluteal lines)

Insertion: Greater trochanter of femur (anterior surface)

Fiber Direction: Fan-shaped, similar pattern to medius but deeper

Function: Assists gluteus medius with hip abduction and pelvic stability. Anterior fibers contribute to internal rotation.

Deep Hip Rotators​

A group of six small muscles lying deep to gluteus maximus, providing fine control of hip rotation:

  • Piriformis — Most commonly known due to "piriformis syndrome"
  • Superior Gemellus
  • Inferior Gemellus
  • Obturator Internus
  • Obturator Externus
  • Quadratus Femoris

Collective Function: External rotation of the hip, hip stability, proprioception

MuscleOriginInsertionPrimary Action
Gluteus MaximusIlium, sacrum, coccyxIT band, femurHip extension, external rotation
Gluteus MediusOuter iliumGreater trochanterHip abduction, pelvic stability
Gluteus MinimusOuter ilium (deep)Greater trochanterHip abduction, assists medius
Deep RotatorsPelvis/sacrumGreater trochanter/femurExternal rotation, stability
🔬 Deep Dive: Fiber Architecture & Power

Gluteus maximus has a unique fiber architecture optimized for maximum force production:

  • Thick, coarse fibers — Among the thickest muscle fibers in the body
  • Short fiber length relative to muscle size — Trades range of motion for force
  • Multiple fiber directions — Superficial fibers run more vertically, deep fibers more horizontally
  • High pennation angle — Fibers attach to tendons at angles, allowing more fibers to pack into the space

This architecture explains why glutes are so powerful for explosive movements like sprinting and jumping. The gluteus maximus can generate more force than any other muscle in the body.

In contrast, gluteus medius and minimus have longer, more parallel fibers optimized for endurance and precise control during prolonged standing and walking.

🔗 Joints & Actions​

The glutes work exclusively on the hip joint, but their actions are fundamental to nearly all lower body movements.

Hip Extension​

Primary muscle: Gluteus maximus

The most powerful action in the human body. Hip extension means moving the thigh backward (standing up from a squat, pushing off the ground to run, climbing stairs).

Gluteus maximus is the king of hip extension, especially:

  • At longer muscle lengths (deep squat or stretched position)
  • During high-force demands (heavy loads, explosive movements)
  • With hip external rotation (toes turned slightly out)

The hamstrings assist with hip extension, but they're secondary players when the glutes are healthy and firing properly.

Hip Abduction​

Primary muscles: Gluteus medius and minimus

Moving the leg away from the midline — lifting your leg to the side. But the more critical function is preventing hip drop during single-leg stance.

When you stand on one leg:

  • Gravity pulls your pelvis down on the opposite side
  • Gluteus medius and minimus on the stance leg contract to keep pelvis level
  • This happens with every step you take while walking or running

Weak glute med/min → hip drop → knee valgus (knee caving in) → potential knee and ankle issues.

Hip External Rotation​

Primary muscles: Gluteus maximus (all fibers), gluteus medius (posterior fibers), deep rotators

Rotating the thigh outward — turning your toes out from center. This action is important for:

  • Optimal glute activation during squats and deadlifts
  • Hip stability during change-of-direction movements
  • Preventing knee valgus (keeps knees tracking over toes)

Pelvic Stability​

Primary muscles: All three glutes working together

The glutes stabilize the pelvis during:

  • Single-leg activities (walking, running, climbing)
  • Landing from jumps
  • Change-of-direction movements
  • Maintaining posture during lifting
JointActionPrimary MusclePlaneStrength
HipExtensionGlute maximusSagittalExtremely strong
HipAbductionGlute med/minFrontalStrong
HipExternal RotationGlute max + deep rotatorsTransverseModerate
HipPelvic StabilityAll glutesMulti-planeEssential

🎭 Functional Roles​

The glutes are active in almost every lower body movement, but their role varies. Understanding these different contexts helps with exercise selection and troubleshooting movement issues.

During squats, the glutes serve as the primary hip extensors, especially in the bottom portion of the movement.

Role: Gluteus maximus drives hip extension from the bottom of the squat back to standing. The deeper you squat, the more stretched (and potentially active) the glutes become.

Glute medius/minimus: Maintain pelvic stability and prevent knees from caving inward (valgus collapse).

Optimal glute activation requires:

  • Adequate depth (parallel or below)
  • External rotation (toes slightly out, knees tracking over toes)
  • Proper bracing (prevents excessive forward lean that shifts work to quads)
  • Full range of motion

Common issues:

  • Insufficient depth → reduced glute activation
  • Excessive forward lean → quads take over
  • Knee valgus → glute med weakness
  • Fast tempo → momentum reduces muscle tension
Key Cue

"Spread the floor" — actively pushing knees out during the squat cues external rotation and maximizes glute activation.

💪 Best Exercises​

The glutes respond well to a combination of heavy compound movements and targeted isolation work. Different exercises emphasize different portions of the glutes.

For building the gluteus maximus — size, strength, and power.

ExerciseActivationWhy It Works
Hip Thrust████████████████████ 100%Highest glute max activation, full hip extension
Barbell Glute Bridge████████████████████ 95%Similar to hip thrust, floor-based
Romanian Deadlift██████████████████░░ 90%Full stretch to full contraction, heavy loading
Deep Barbell Squat█████████████████░░░ 85%Glute stretch at depth, compound benefit
Bulgarian Split Squat████████████████░░░░ 80%Single-leg, deep stretch, stability demand
Step-Ups (high box)███████████████░░░░░ 75%Emphasizes hip extension, functional
Deadlift███████████████░░░░░ 75%Heavy loading, full posterior chain

Programming for glute max:

  • 2-3 exercises per session
  • 3-4 sets each
  • 6-12 reps (vary rep ranges)
  • Emphasize full range of motion and peak contraction
  • Include at least one hip extension exercise (thrust/bridge)
Peak Contraction

Hip thrusts allow for a hard glute squeeze at the top that other exercises don't. This peak contraction is valuable for both activation and hypertrophy.

📊 Full EMG Research Data
ExerciseStudyGlute Max % MVCGlute Med % MVCNotes
Hip ThrustContreras 2015100%—Highest glute max activation recorded
Barbell Glute BridgeContreras 201595%—Similar to hip thrust
Step-UpContreras 201683%75%High box emphasizes glutes
Bulgarian Split SquatMcCurdy 201080%68%Single-leg compound
DeadliftContreras 201175%—Heavy loading benefit
Back SquatContreras 201570%62%Depth-dependent
ClamshellSelkowitz 2013—100%Best for glute med isolation
Side-Lying AbductionSelkowitz 2013—95%Direct abduction
Lateral Band WalkCambridge 2012—90%Functional glute med

MVC = Maximum Voluntary Contraction

Training Split

You can train glutes 2-4 times per week. Heavy compound work (hip thrusts, squats) needs more recovery (2-3x/week). Lighter glute med work can be done more frequently (3-4x/week) or as pre-workout activation.

🧘 Stretches​

Tight glutes can limit hip mobility and contribute to lower back pain. Regular stretching maintains flexibility and reduces injury risk.

Pigeon Pose​

The gold standard glute stretch, borrowed from yoga.

How to:

  • Start in tabletop position (hands and knees)
  • Bring right knee forward toward right wrist, angle shin toward left
  • Extend left leg straight back
  • Lower hips toward floor, keeping hips square
  • Fold forward over front leg for deeper stretch

Feels: Deep stretch in right glute, especially if you fold forward. You may also feel the deep hip rotators.

Hold: 60-90 seconds each side

Modifications: Place a pillow under right hip if flexibility is limited

Figure-4 Stretch (Supine)​

A gentler alternative to pigeon pose, excellent for tight hips.

How to:

  • Lie on back, knees bent, feet flat
  • Cross right ankle over left knee (making a "4" shape)
  • Reach through the gap and grab left thigh (or behind left knee)
  • Pull left thigh toward chest
  • Keep head and shoulders relaxed on floor

Feels: Stretch in right glute, may also feel piriformis and deep rotators

Hold: 60 seconds each side

Progression: Pull knee closer to increase intensity

Seated Glute Stretch​

Perfect for desk workers — can be done in a chair.

How to:

  • Sit in chair with feet flat
  • Cross right ankle over left knee
  • Sit up tall
  • Gently press down on right knee
  • Lean forward from hips (keeping back straight) to increase stretch

Feels: Stretch in right glute and outer hip

Hold: 60 seconds each side

Benefit: Can be performed multiple times daily at work

90/90 Stretch​

Advanced stretch targeting both glutes simultaneously and emphasizing rotation.

How to:

  • Sit on floor with right leg in front bent at 90°, shin parallel to shoulders
  • Left leg behind bent at 90°, shin parallel to shoulders
  • Sit up tall, then lean forward over front leg

Feels: Front leg glute stretches deeply; back leg hip flexor also stretches

Hold: 60 seconds, then switch

Challenge: Many people can't sit upright in this position initially — use hands for support

Stretching Timing

Stretch glutes after training or on rest days, not before heavy training. Pre-workout, focus on dynamic warm-ups and activation drills instead.

⚠️ Common Issues​

Glute Amnesia (Inhibition)​

The most common glute problem in modern society.

What it is: Glutes become weak and "forget" how to activate properly, often due to prolonged sitting. The nervous system stops recruiting them effectively, and other muscles compensate.

Symptoms:

  • Can't feel glutes working during exercises
  • Hamstrings or lower back do all the work during squats/deadlifts
  • Hip flexors feel tight constantly
  • Lower back pain during or after lower body training
  • Weak glute squeeze when clenching

Causes:

  • Prolonged sitting (most common)
  • Anterior pelvic tilt
  • Poor movement patterns
  • Lack of glute-specific training

Solutions:

  • Daily glute activation drills (bridges, clamshells, bird dogs)
  • Reduce sitting time, take movement breaks every 30 minutes
  • Strengthen glutes with dedicated exercises
  • Learn to feel glutes working (mind-muscle connection)
  • Address hip flexor tightness
Red Flag

If you can't feel your glutes activate when you squeeze them hard while standing, you have glute amnesia. This needs to be addressed before heavy training.

Piriformis Syndrome​

The piriformis (one of the deep hip rotators) can compress the sciatic nerve, causing symptoms similar to sciatica.

Symptoms:

  • Pain deep in buttock
  • Pain radiating down back of leg
  • Pain worsens with sitting
  • Tenderness in buttock
  • May feel like sciatica but originates from muscle, not spine

Causes:

  • Tight piriformis muscle
  • Overuse (especially in runners)
  • Trauma or prolonged sitting
  • Sometimes weak glutes causing piriformis to overwork

Solutions:

  • Piriformis stretches (pigeon pose, figure-4)
  • Foam rolling or massage ball on piriformis
  • Strengthen glutes to reduce compensation
  • Reduce activities that aggravate it temporarily
  • Consider PT evaluation if persistent
Anatomy Note

In about 15-20% of people, the sciatic nerve passes through the piriformis muscle instead of underneath it, making them more susceptible to piriformis syndrome.

Lower Back Compensation​

When glutes are weak, the lower back takes over during hip extension movements.

Symptoms:

  • Lower back pumped/fatigued after squats or deadlifts
  • Lower back soreness instead of glute soreness
  • Excessive arch in lower back during hip thrusts or bridges
  • Lower back pain during or after glute exercises

Why it happens:

  • Glutes not firing effectively
  • Hyperextending lumbar spine to complete hip extension
  • Using back muscles to create movement glutes should perform

Solutions:

  • Focus on posterior pelvic tilt during hip extension exercises
  • Cue: "Tuck your pelvis under" at top of hip thrust/bridge
  • Reduce weight and focus on glute activation
  • Perform glute activation drills before main lifts
  • Core strengthening (prevents excessive arch)
Warning

Pain radiating down the leg, numbness, tingling, or weakness requires medical evaluation. This may indicate nerve involvement beyond simple muscle tightness.

Trendelenburg Gait​

When gluteus medius is weak, the pelvis drops on the opposite side during walking — called Trendelenburg gait.

Symptoms:

  • Hip drops when standing on one leg
  • Waddling gait when walking
  • Knee pain (often on same side as weak glute med)
  • Hip pain
  • Compensatory movements

Test: Stand on one leg in front of mirror. If opposite hip drops noticeably, you have glute med weakness.

Solutions:

  • Dedicated glute med strengthening (clamshells, lateral walks, single-leg work)
  • Balance training
  • Address daily (high frequency, moderate volume)
  • May need 6-12 weeks of consistent work to resolve

🌐 Myofascial Connections​

The glutes connect through fascial lines to other parts of the body, explaining why glute tightness or weakness can affect seemingly unrelated areas.

Back Functional Line​

One of the most important chains for rotational power and cross-body movements.

Connection: Left latissimus dorsi → Thoracolumbar fascia → Right gluteus maximus → Right vastus lateralis

Function: This diagonal chain creates and controls rotational movements — throwing, swinging a bat, sprinting.

Practical implications:

  • Tight left lat can affect right glute function
  • Weak glutes can affect opposite shoulder stability
  • Rotational power requires full chain integration
  • Lower back pain may originate from weakness anywhere in this chain

Superficial Back Line​

Runs the entire posterior body from feet to head.

Connection: Plantar fascia → Calves → Hamstrings → Gluteus maximus → Erector spinae → Skull

Function: This line maintains upright posture and creates extension throughout the body.

Practical implications:

  • Plantar fasciitis may relate to weak glutes or tight hamstrings up the chain
  • Tight glutes can contribute to hamstring tightness
  • Lower back issues often involve the entire line, not just one area
  • Address the entire posterior chain, not just isolated areas

Lateral Line​

Runs along the side of the body, critical for lateral stability.

Connection: Foot/ankle → Peroneals → IT band → Gluteus medius/minimus → Obliques → Intercostals

Function: Maintains lateral balance, prevents hip drop, controls side-bending

Practical implications:

  • IT band syndrome often involves weak glute med, not just tight IT band
  • Weak glutes can affect ankle stability
  • Core and hip stability are interconnected through this line
For Mo

When users report lower back pain, investigate the entire Back Functional Line and Superficial Back Line. Often the pain site isn't the problem source. Weak glutes leading to compensation patterns is extremely common.

🔄 Related Muscles​

Understanding muscles that work with and against the glutes helps with programming and troubleshooting.

Hamstrings (Synergist)​

The hamstrings assist with hip extension but should be secondary to the glutes in most movements.

Relationship: Work together during squats, deadlifts, hip thrusts, running

Training implications:

  • If hamstrings dominate during hip extension exercises, glutes aren't activating properly
  • Address with glute activation drills and conscious cueing
  • Both should be trained, but glutes should be emphasized for most people

Balance: Most people need more glute work relative to hamstring work

Hip Flexors (Antagonist)​

The hip flexors (iliopsoas, rectus femoris) are directly opposite to the glutes.

Relationship: When glutes extend hip, hip flexors must lengthen and yield

Common pattern: Weak glutes + tight hip flexors (from sitting)

Training implications:

  • Tight hip flexors can inhibit glute activation (reciprocal inhibition)
  • Stretching hip flexors may improve glute activation
  • However, strengthening glutes is more effective than stretching hip flexors alone

Balance: Focus on strengthening glutes rather than endless hip flexor stretching

Quadriceps (Shares Load)​

The quads extend the knee; glutes extend the hip. Both are involved in most lower body movements.

Relationship: Complement each other during squats, lunges, step-ups

Common pattern: Many people are quad-dominant with weak glutes

Training implications:

  • Posterior chain emphasis (deadlifts, hip thrusts, RDLs) balances quad dominance
  • Hip-dominant exercises prioritize glutes over quads
  • Both should be trained, but many need more glute volume

Balance: If you have big quads but flat glutes, shift emphasis to hip extension exercises

Core (Stabilizer)​

The core muscles stabilize the trunk while the glutes move the hips.

Relationship: Core stability allows glutes to generate maximum force

Training implications:

  • Weak core → compensatory back arching during hip extension
  • Strengthen core to improve glute exercise performance
  • Train them together with exercises like single-leg deadlifts

Balance: Core strength should match glute strength for optimal function

Adductors (Complement)​

Inner thigh muscles work with glutes to control hip movement in all planes.

Relationship: Adductors bring leg toward center; glutes move it away and back

Training implications:

  • Glute exercises with wider stance involve more adductors
  • Balance adductor and abductor (glute med) strength
  • Weak adductors can lead to groin issues
MuscleRelationshipTraining Implication
HamstringsSynergist (hip extension)Should be secondary to glutes in hip extension movements
Hip FlexorsAntagonistTight hip flexors can inhibit glutes; strengthen glutes more than stretching hip flexors
QuadricepsComplementaryBalance quad-dominant training with glute-focused hip extension exercises
CoreStabilizerCore strength necessary for maximum glute activation without compensation
AdductorsComplementaryBalance adductor and abductor (glute med) strength for hip health

📚 Sources​

Textbooks:

  • NASM Essentials of Personal Training, 7th Edition
  • Anatomy Trains, 4th Edition (Tom Myers)
  • Strength Training Anatomy, 3rd Edition (Frederic Delavier)
  • Glute Lab: The Art and Science of Strength and Physique Training (Bret Contreras)

Research:

  • Contreras, B., et al. (2015) — A comparison of gluteus maximus, biceps femoris, and vastus lateralis EMG activity in the back squat and barbell hip thrust exercises. Journal of Applied Biomechanics
  • Contreras, B., et al. (2016) — Effects of a six-week hip thrust vs. front squat resistance training program on performance. Journal of Strength and Conditioning Research
  • Selkowitz, D.M., et al. (2013) — Which exercises target the gluteal muscles while minimizing activation of the tensor fascia lata? Electromyographic assessment using fine-wire electrodes. Journal of Orthopaedic & Sports Physical Therapy
  • Cambridge, E.D., et al. (2012) — Progressive hip rehabilitation: the effects of resistance band placement on gluteal activation during two common exercises. Clinical Biomechanics
  • McCurdy, K., et al. (2010) — The effects of short-term unilateral and bilateral lower-body resistance training on measures of strength and power. Journal of Strength and Conditioning Research
  • Reiman, M.P., et al. (2012) — Literature review of studies evaluating gluteus maximus and gluteus medius activation during rehabilitation exercises. Physiotherapy Theory and Practice

Online Resources:

  • ExRx.net — Gluteus Maximus, Gluteus Medius
  • Physiopedia — Gluteal Muscles, Trendelenburg Sign
  • The Glute Guy (Bret Contreras) — www.bretcontreras.com
  • Brookbush Institute — Hip Muscles