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Gluteus Maximus

Largest and most superficial gluteal muscle. Powerful hip extensor. The superior three-fourths forms a strong plate-like distal tendon inserting primarily into the gluteal tuberosity (not primarily the IT tract as traditionally described).

Draft95%

Anatomy

Origin: Posterior gluteal line of ilium, dorsal surface of sacrum and coccyx, sacrotuberous ligament
Insertion: Superior three-fourths: gluteal tuberosity of femur via plate-like distal tendon, with partial adhesions to iliotibial tract; inferior portion: lateral femoral intermuscular septum complex
Action: Hip extension, external rotation; upper fibers assist abduction, lower fibers assist adduction
Innervation: Inferior gluteal nerve (L5-S2)
Blood Supply: Superior and inferior gluteal arteries

Movements (5)

Movement	Joint	Role	Notes
Hip Extension	Hip Joint (Coxofemoral)	Primary	—
Posterior Pelvic Tilt	Lumbopelvic	Primary	Prime-mover mapping (data-integrity pass).
Hip Abduction	Hip Joint (Coxofemoral)	Secondary	Upper fibers
Hip Adduction	Hip Joint (Coxofemoral)	Secondary	Lower fibers
Hip External Rotation	Hip Joint (Coxofemoral)	Secondary	Posterior fibers

Exercises (100)

Exercise	Role
Glute Bridge with March	Primary
Squat	Primary
Sit-to-Stand	Primary
Pelvic Realignment Exercises (Pelvic Tilts)	Primary
Hip Hinge / Deadlift Pattern	Primary
Split Squat / Bulgarian Split Squat	Primary
Box Jump (Bilateral)	Primary
Depth Jump (Drop Jump)	Primary
Power Clean (Hang Variation)	Primary
Overhead Squat (Assessment & Training)	Primary
A-Skip / B-Skip Running Drills	Primary
Single-Leg Hop Tests (Return-to-Sport Battery)	Primary
90/90 Hip Stretch (Shinbox)	Primary
Pigeon Stretch (Modified)	Primary
Kettlebell Swing (Two-Hand)	Primary
Foam Roller Bridge	Primary
Kettlebell Good Morning	Primary
Single Leg Hip Hinge with Bench	Primary
Hip Abduction/Extension with Sliders	Primary
Single Leg Squat / Pistol Squat	Primary
Forward Lunge	Primary
Back Squat (Barbell)	Primary
Front Squat	Primary
Single-Leg Sit-to-Stand	Primary
Goblet Squat	Primary
Reverse Lunge	Primary
Hip Thrust	Primary
Romanian Deadlift	Primary
Burpee	Primary
Jump Squat	Primary
Superman	Primary
Bodyweight Hip Hinge	Primary
Countertop-Supported Squat	Primary
Bird Dog to Elbow-Knee	Primary
Step-Up on Stairs	Primary
Cook Hip Lift (Single-Leg Bridge with Contralateral Hip Flexion)	Primary
Bridge	Primary
Isometric Glute Squeeze	Primary
Prone Hip Extension (Active, Slow Tempo)	Primary
Walking Lunges with Trunk Rotation	Primary
Single-Leg Glute Bridge	Primary
Assisted Pistol Squat	Primary
Bear Crawl	Secondary
Lateral Band Walk (Monster Walk)	Secondary
Knee Split Squat Isometric Holds	Secondary
Backwards Walking	Secondary
Eccentric Step-Down	Secondary
Lateral Step-Up	Secondary
Nordic Hamstring Curl	Secondary
Standing Hip Circles	Secondary
Bird Dog Exercise	Secondary
Hip Strengthening (Clamshells / Side-Lying Hip Abduction)	Secondary
Spanish Squat (Belt-Assisted)	Secondary
Leg Press (Limited ROM, 0-60°)	Secondary
Lateral Bounds (Single-Leg)	Secondary
Towel Hamstring Curl	Secondary
Turkish Get-Up	Secondary
Step-Up Variations (Forward, Lateral, Cross-Over)	Secondary
Standing Quad Stretch	Secondary
Quadruped Rockback	Secondary
Wall Sit	Secondary
Countertop Incline Push-Up	Stabilizer
Standing Hip Hike	Stabilizer
Standing Hip Abduction (Counter Support)	Stabilizer
Chair-Supported Single-Leg Balance	Stabilizer
Standing Calf Stretch on Step	Stabilizer
Diamond Push-Up	Stabilizer
Cobra Pose	Stabilizer
Barbell Bench Press	Stabilizer
Bent-Over Row	Stabilizer
Barbell Row	Stabilizer
Standing Lumbar Extension	Stabilizer
Push-Up	Stabilizer
Nordic Hamstring Exercise	Stabilizer
Archer Push-Up	Stabilizer
Thoracic Extension with Hip Hinge on Wall	Stabilizer
Leg Curl	Stabilizer
A-Skip Drill	Stabilizer
Wall Sit Isometric	Stabilizer
Knee Push-Up	Stabilizer
Wall Ball Squat	Synergist
Heel-to-Toe Walk	Synergist
Clamshell	Synergist
Eccentric Stair Descent	Synergist
Pelvic Clock Mobilization	Synergist
Backpack Weighted Carry	Synergist
Standing Figure-4 Stretch	lengthening
Standing Hamstring Stretch (Foot on Step)	lengthening
Standing IT Band / Lateral Chain Stretch	lengthening
Mountain Climber	lengthening
Supine Hamstring Stretch (Strap-Assisted)	lengthening
Downward Dog (Adho Mukha Svanasana)	lengthening
World's Greatest Stretch	lengthening
Active Anterior Pelvic Tilt	lengthening
Legs-Up-the-Wall	lengthening
Active Straight Leg Raise (ASLR)	lengthening
Straight Leg Raise	lengthening
Mindfulness-Integrated Stretching	lengthening
90/90 Hip Internal Rotation Stretch	lengthening
Seated Figure-4 Stretch	lengthening

Sources

Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation — Anatomy of Gluteus Maximus — origin, insertion, action, innervation
Muscles: Testing and Function with Posture and Pain — Manual muscle testing for Gluteus Maximus