top of page
< Back

Gluteus Maximus

Region

Origin & Insertion

['Origin: Posterior ilium, sacrum, coccyx', 'Insertion: Iliotibial tract and gluteal tuberosity']

Synergistic Muscles

['Hamstrings', 'Adductor magnus']

Joints

['Hip']

Primary Actions

['Hip extension', 'External rotation']

Nerve & Spinal Segment

Inferior gluteal nerve

Sacral plexus; L5–S2

Interesting

Largest and most superficial gluteal muscle. [Netter’s]

Reversal of Action

Raise pelvis from fixed femur (bridge)

Common Dysfunctions

Weak hip extension, difficulty with stairs or standing

How to Stretch

Seated figure 4 or pigeon pose.

Trigger Points

How to Strengthen

Hip thrust, deadlift.

Concentric Action

Extend and externally rotate hip

Applications:

Key posterior chain muscle for mobility, power, and fall prevention

Eccentric Action

Lower from bridge or squat position

Isotonic Action

Hip thrusts, squats, step-ups

Related Conditions

['Gluteal amnesia', 'Hip impingement']

Isometric Action

Hold bridge or half squat

Exercise Ideas

['Bridges', 'Step-ups', 'Squats']

Related Blogs

Images

Videos

bottom of page