Gluteus maximus (buttock)
The main buttock muscle. Extends the hip and supports the pelvis.
Where is it?
The large muscle that forms most of the buttock. It runs from the back of the pelvis (ilium and sacrum) to the back and outer side of the upper thigh bone (femur).
Muscles included: gluteus maximus
Main actions
- Extend the hip (taking the leg backwards, or bringing the trunk upright from a forward bend)
- Rotate the hip outwards
- Support the pelvis when you stand
Stretches that lengthen the gluteus maximus (8)
Single Knee-to-Chest
Glutes and hip
Double Knee-to-Chest
Glutes and lower back
Supine Figure-Four Stretch
Glutes and hip external rotation
Seated Figure-Four
Glutes
Knee to Opposite Shoulder
Deep glutes and hip external rotation
Side-to-Side Leg Swing
Hip, side to side (inner thigh and side of the hip)
Alternating Knee Hug
Glutes and back of the hip
Hip Hinge Sweep
Back of the thigh and glutes
When it works in Pilates
They work as the pelvis lifts in bridge-type exercises such as Pelvic Curl and the hip lifts, and as the legs lengthen fully in Footwork. Check that the pelvis is supported by the buttocks and the backs of the thighs, rather than lifted by arching the lower back.
Exercises with the gluteus maximus as a main muscle (17)
Pelvic Curl
Mat PilatesTilt the pelvis backwards while lifting the hips.
Footwork
Reformer PilatesPress through the feet and extend the knees and hips together, moving the carriage away.
Frog
Reformer PilatesReach the heels away and extend both legs on an upward diagonal.
Leg Circles
Reformer PilatesLower the legs a little and open them sideways from the hip joints.
Hip Stretch
Reformer PilatesExtend the supporting leg and move the carriage away slowly.
Half Hip Lift
Reformer PilatesTilt the pelvis backwards and lift the hips a little from the carriage.
Eccentric Hip Lift
Reformer PilatesExtend the knees to move the carriage away while maintaining pelvic height.
Single Leg Hip Lift
Reformer PilatesPress through the supporting foot and lift the hips a little.
Reformer Jump
Reformer PilatesExtend the legs to press off the jump board, letting the feet leave the board.
Exercises with the gluteus maximus in a supporting role (17)
Pelvic Tilt, Roll Over, Reverse Plank & Flexion and others: show all 17
Pelvic TiltRoll OverReverse Plank & FlexionSwan on Long BoxZOA Cat BackHip & Shoulder MovementQuadruped Trunk ResistKneeling Quad EccentricAOS TwistTall Kneeling Pallof PressTall Kneeling TwistTall Kneeling Twist ReachHip AdductionSide SplitQuad Stretch LungeSingle Leg Kick · Slow PulsesDouble Leg Kick · Forward-Facing Variation
In daily life
Standing up from a chair, climbing stairs and sending the leg backwards as you walk.
About this page
The muscle descriptions are general anatomy, and bodies vary. They do not assess your body or promise any particular result. If you feel pain or discomfort, stop and talk to a qualified professional.
Sources, review and revision policy