Gluteal muscles

Gluteus maximus

Musculus gluteus maximus

The gluteus maximus is the largest and most superficial gluteal muscle. It straightens your hip and supports powerful movements such as standing up and climbing.

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Back view of the human muscular system with the gluteus maximus highlighted
Back view · buttock region

At a glance

Region
Hips and buttocks
Movement pattern
Hip extension, rising, and climbing
Joint
Hip joint and pelvis

Exercises

Exercises for the gluteus maximus

Athlete performing a Bulgarian split squat with two dumbbells and the rear foot on a bench.

Two dumbbells and a stable low bench

Bulgarian split squat with dumbbells

A rear-foot-elevated split squat trains the quadriceps and glutes of the front leg while challenging balance.

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Hip thrust with padded barbell, upper back on a low bench and feet planted.

Barbell · Stable bench · Hip pad

Barbell hip thrust

Extend the hips with your upper back supported and a padded barbell over the hip crease.

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Glute drive machine with a wide padded belt over the pelvis, supported back and feet on its platform.

Machine · Padded hip belt

Hip thrust machine

Extend the hips against a guided lever with your upper back and feet supported.

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Romanian deadlift with softly bent knees, hips back, neutral spine and bar close below the knees.

Barbell · Weight plates · Collars

Barbell Romanian deadlift

Hinge at the hips to train the hamstrings and glutes while the back extensors stabilize the torso.

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Split squat with the front foot flat, rear heel lifted and rear knee close to the floor.

No equipment · Standing

Bodyweight split squat

Bend both knees in a fixed staggered stance. The front leg's quadriceps and glutes work together to raise you again.

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Reverse lunge with one leg stepped back, front foot flat and the rear knee lowered.

No equipment · Standing

Bodyweight reverse lunge

Step backward and lower with control, then return to standing. This trains the quadriceps and glutes with a changing stance.

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Bodyweight glute bridge with shoulders and feet on the floor and hips raised into a straight line.

No equipment · Floor

Bodyweight glute bridge

Lift your hips from the floor while your shoulders and feet stay supported. This makes hip extension easy to learn without added weight.

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Dumbbell hip thrust with the upper back supported on a bench and one weight held across the pelvis.

Dumbbell · Bench

Dumbbell hip thrust

With your shoulder blades supported on a bench, move your hips through a larger range and load the same extension pattern.

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Bodyweight step-up with the full working foot on a low box and the trailing foot lifted.

No equipment · Low box

Bodyweight step-up

Step onto a stable box and straighten the working hip. The glutes and quadriceps share the ascent.

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Understand the muscle

One large muscle with two insertion paths

The gluteus maximus begins broadly at the back of the pelvis and sacrum. Its fibers run down and outward toward two main attachment areas.

The listed exercises involve this region alongside other parts of the muscle. A muscle head or deep portion is not necessarily trained in isolation.

Simply explained

What does the muscle do?

The gluteus maximus straightens your hip and helps keep your pelvis controlled, especially when you rise or stand on one leg.

Side view of a bridge: the pelvis moves from the floor (1, dashed) upward until shoulders, hips and knees align (2, teal).
Side view · shoulders and feet stay down

Straighten your hips

Hip extension

Bring the thigh and pelvis into line. This is the main movement in bridges, hip thrusts, and standing up.

Front view on one leg: the pelvis moves from a tilted position (1, dashed) toward level control (2, teal).
Front view · single-leg stance

Keep your pelvis level

Pelvic stability

During a step-up or single-leg stance, the gluteal muscles help control the pelvis and thigh.

Often works with
Sources & illustrations

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.