Gluteus maximus: exercises and how to train

The gluteus maximus is the largest muscle in the body, running from the back of the pelvis and sacrum to the thigh bone and the IT band. It extends and externally rotates the hip, driving you up out of a squat, up stairs and up hills. In the gym it sets your strength in squats, deadlifts and lunges.

Group

Legs

Main muscle in

13 exercises

Helps in

7 exercises

On the map

back

How to train it

Hip extension and deep squatting are the keys: Hip thrust, Romanian deadlift, Bulgarian split squat and Back squat. In the hip thrust, lock out until your torso and thighs form a straight line and hold for a second; in lunges, lean the torso slightly forward. Counting squats and pulls, 10–16 hard sets a week is usually enough.

Front

Back

this muscle·other legs muscles

Exercises where it is the main mover

Deadlift Barbell Back squat Barbell Lunges Dumbbells Romanian deadlift Barbell Hip thrust Barbell Sumo deadlift Barbell Good morning Barbell Goblet squat Dumbbells Bodyweight squat Bodyweight Bulgarian split squat Dumbbells Step-ups Dumbbells Cable glute kickback Cable Glute bridge Bodyweight

Exercises where it assists

Back extension Bench Leg press Machine Superman Bodyweight Front squat Barbell Hack squat Machine Machine hip abduction (seated) Machine Burpees Bodyweight

Weekly sets in ready-made programs

A set where the muscle is primary counts in full, a set where it assists counts as half — the same way the log’s stats count it.

Other legs muscles

See how much work each of your muscles gets

GymAssist paints a 40-muscle map from your sets, shows lagging muscles and forecasts recovery.

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