Gluteal Muscles

The gluteus maximus is the largest and most superficial muscle of the three gluteal muscles. It is a bulky muscle that gives a contour to the buttocks. More than just for a structural role, functionally, it is important for the majority of the lower limb functions.

Name origin: The term “Glute” originated from the Greek word “Gloutos,” meaning buttock, and the term maximus came from Latin, meaning Largest or greatest. 

This is a quadrangular muscle, enclosing all the muscles and other tissues in the gluteal region. The fibres of the gluteus maximus are multipennate, and they run obliquely downwards. 

This muscle is known for its capacity for higher force production due to its large physiological cross-sectional area (PCSA), which is helpful for powerful hip extension, external rotation, and stabilisation. So, it is an important muscle for all lower limb activities, including everyday activities and sports activities as well.

Anatomy

Proximal attachment:

Proximally, the gluteus maximus attaches to the posterior iliac crest, posterolateral sacrum, and coccyx. It also attaches to the sacrotuberous ligament and the thoracolumbar fascia. 

Distal attachment:

The fibres of the gluteus maximus run obliquely downwards. Distally, superficial fibres attach to the iliotibial band, and deep fibres attach to the gluteal tuberosity of the femur.

Nerve innervation:

The gluteus maximus is innervated by the inferior gluteal nerve, a branch of the sacral plexus (L5, S1, S2)

Blood supply:

The gluteus maximus has a good blood supply from the inferior and superior gluteal arteries, which are branches of the internal iliac artery. 

Function

The gluteus maximus muscle primarily works in the hip joint. Though not directly, it will act on the knee joint also (indirectly through its attachment to the iliotibial band). 

This muscle works in all three planes of movement, providing extensive mobility and good stability to the hip joint. 

Concentric (shortening) action:

Standard mover action:(distal attachment moving towards proximal) 

  • It helps in extension, abduction, and external rotation of the hip joint, which is usually required in running, jumping, or climbing stairs. 
  • Lower fibres can also assist in the adduction of the hip. 
  • It indirectly assists in the extension of the knee joint through the iliotibial band.

Reverse mover action:(proximal attachment moving towards distal) 

  • When the femur is fixed, it produces posterior pelvic tilt and contralateral pelvic rotation.

Eccentric (lengthening) action:

The gluteus maximus controls and slows down flexion, medial rotation, and adduction of the thigh.

Isometric function:

  • It helps in isometric stabilisation of the pelvis, hip and subtalar joint. Additionally, it provides stabilisation to the knee joint through the iliotibial band.
  • External rotation of the thigh prevents medial rotation of the femur, tibia and subtalar joint. This maintains the medial arch and stabilises the subtalar joint.

Is the gluteus maximus the same as the buttocks?

No, the gluteus maximus is a muscle, while the buttocks are a region. 

The buttocks refer to the region of the body located on the posterior aspect of the pelvis. It is a visible, rounded, fleshy portion made of muscles (gluteal group), fat, skin and other connective tissues. The gluteus maximus is one of the three gluteal muscles that are situated in the buttock area. 

The function of the buttocks is to provide cushioning during sitting, and the gluteus maximus is responsible for movements in the hips and stability around the pelvis, hip, knee and subtalar joints. 

So, the gluteus maximus is the muscle present in the buttocks.

What happens if your gluteus maximus is weak?

The gluteus maximus is responsible for many lower limb activities in everyday life, as well as in sports activities. The gluteus maximus has its function on the hip, knee and subtalar joints. So, when it becomes weak, many of the lower limb activities will be difficult, and compensations using the other muscles can occur. 

The hip extension power will be reduced, which makes it difficult to run, walk, get up from a chair and climb stairs and also reduces sprinting and jumping performance in sports. 

The lower limb will use other muscles for compensating this weakness. During hip extension, to compensate for the weak glutes, hamstrings, and lumbar extensors will work, and during squatting, quads will become dominant.  

This muscle provides stabilisation to the hips and pelvis mainly. So its weakness can cause poor pelvic and hip stability, which can affect the gait. Though it is not a direct causative factor, the gluteus maximus weakness can contribute to low back pain, knee pain, hamstring injuries, hip instability, and early fatigue during walking.

What is the best exercise for your gluteus maximus?

There is no single best exercise for the gluteus maximus, but there are several exercises that optimally activate the gluteus maximus. These exercises range from a very beginner-level regression of an exercise to high-level strengthening. 

Choosing the appropriate exercise according to the person’s needs, goals, and exercise experience will provide the desired outcome. The following are a few exercises among the many for activating the gluteus maximus.

Body weight exercises: Glute bridging, single leg bridging, donkey kicks, prone hip extensions, step up. 

Resistance training: Goblet squat, Barbell Hip thrust,  Squat variations, Bulgarian split squat, Romanian deadlift, weighted step up. 

Isometric exercise: Bridging Isometric hold, standing hip extension hold, and prone glute squeeze. 

Eccentric exercise: Eccentric step down, slow-lowering single-leg bridging.