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Gluteus maximus

Gluteus maximus

Pronunciation: GLOO-tee-us MAK-sih-mus

Simplified back view of the pelvis and upper thighs showing the large rounded gluteus maximus covering each buttock, with the fan-shaped gluteus medius peeking out above and to the side of it near the hip.
Glutes — gluteus maximus and gluteus medius (simplified). A beginner-level schematic of the buttock's two most prominent muscles: gluteus maximus and gluteus medius.
Illustration: Anatomy Learning Platform (original) · CC0-1.0 (public domain dedication)

For beginners

The biggest muscle in your buttock, it powerfully drives your hip forward — the muscle that gets you standing up out of a deep squat or drives a sprint stride.

Show the advanced explanation

It contributes relatively little at small hip-extension angles (like standing tall) but dominates as the hip flexes further (as in a deep squat or sprint start), which is why hip thrusts and squats train it so effectively through a full range.

Structure & function

Location
The largest and most superficial muscle of the buttock, forming its rounded shape.
Origin
Ilium (posterior surface), sacrum, and coccyx.
Insertion
Gluteal tuberosity of the femur and the iliotibial (IT) band.
Main action(s)
Powerfully extends and externally rotates the thigh at the hip; the upper fibers also assist abduction. Its greatest contribution is during forceful hip extension against resistance (rising from a squat, sprinting, climbing).
Joint(s) crossed
Hip joint
Movement plane
sagittal (extension); transverse (rotation)
Innervation
Inferior gluteal nerve (L5–S2)
In daily movement
Climbing stairs, standing up from a low chair, and the drive phase of walking and running.
In exercise
Prime mover in hip thrusts, squats, deadlifts, and lunges — the strongest hip extensor in the body.
Commonly confused with
Its role is sometimes given entirely to the hamstrings in hip extension; both contribute, but the gluteus maximus is the larger, more powerful mover, especially at greater hip flexion.
Common misconceptions
'Glute exercises are only for appearance' undersells their role — strong glutes are central to hip extension power, sprinting, and reducing compensation at the low back during lifting.

Exercises that use this muscle

As a primary mover

As a secondary / stabilizer

⚠ Safety note

Deep gluteal or radiating leg pain is different from normal training soreness and should be assessed.

Sources

“The gluteus maximus is a powerful extensor and lateral rotator of the thigh at the hip joint.”

Anatomy and Physiology 2e — OpenStax, Rice University · Ch. 11.6 Appendicular Muscles of the Pelvic Girdle and Lower Limbs

Peer-reviewed textbook · License: CC BY-NC-SA 4.0 · Last checked 2026-07-19

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