Gluteus Maximus

The gluteus maximus is the largest of the three gluteal muscles, and makes up the main shape and appearance of the buttocks.

The gluteus maximus is recruited during extension, adduction and also lateral abduction of the hip.

Exercises such as good mornings and SLDL will stimulate the gluteus maximus effectively via extension of the hip. Adduction of the hip will recruit the gluteus maximus too, along with lateral abduction. These exercises can be viewed in the exercise section to the right.

The action of extension of the hip is an integral part of some athletic disciplines, especially the sprinting and jumping events. It is also important in the execution of some Olympic lifts such as the squat and deadlift.

6-12 reps will likely provide optimal time under tension for the gluteus maximus muscle, providing adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.
1-5 reps may prove more advantageous if the goal is power and strength. This will ideal for recruitment of the large motor units and type iiB fibres, and neural adaptations of the nervous system. Squat and deadlift will recruit the gluteus maximus effectively.