Exercises for the Gluteus Maximus

Gluteus Maximus: 800+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

What the gluteus maximus does

The gluteus maximus is the largest muscle in the body. It straightens the hip (drives you up from a squat, forward in a sprint and up the stairs) and turns the thigh outwards. It is the main source of power in most lower-body movements.

How to train it

Hip thrusts and bridges load it hardest at the top; Romanian deadlifts load it at full stretch; single-leg work such as split squats and step-ups trains it one side at a time. Finish each rep by driving the hips through, not by arching the lower back.

Five to start with

  1. 1
    IntermediateBarbell Hip Thrust

    The most direct heavy exercise for the glutes.

  2. 2
    IntermediateBarbell Romanian Deadlift

    Loads the glutes and hamstrings through a long stretch.

  3. 3
    BeginnerGlute Bridge

    The bodyweight version of the hip thrust. Learn it here first.

  4. 4
    IntermediateSingle-Leg Hip Thrust

    One side at a time, which adds difficulty without extra weight.

  5. 5
    BeginnerCable Glute Kickback

    Isolates the gluteus maximus with steady tension.

All 800+ exercises that work the gluteus maximus