Build strength and power your everyday movements with these essential lower body exercises.
Somewhat ironically, the largest muscles in your body—the gluteus maximus—are also the muscles you perch on when you sit all day.
These thick, fleshy muscles—one on each side—are responsible for squats and lunges, sure, but also for everyday movements like walking. And when you neglect them, either through too much time at your desk, on the couch, or not enough targeted exercise, you can literally end up with issues colloquially referred to as “dead butt syndrome.” Technically called gluteal amnesia, this happens when you spend so much time sitting on your glute muscles, they essentially forget how to work properly, according to Mount Sinai.
And no one wants a dead butt—regardless of your fitness goals or experience. “Strengthening your gluteus maximus is important whether you’re looking to elevate your athletic performance or seeking functional training,” says Peloton Instructor Katie Wang.
Here, learn all about why your glute max muscles are crucial for everyday physical activity, how to activate your glutes, and the best gluteus maximus exercises to build a stronger backside.
Breaking Down the Muscles In Your Glutes
There are three gluteal muscles in your buttocks: the gluteus maximus, medius, and minimus. Here are the basics to know about each.
Gluteus Maximus
“The gluteus maximus is one of the strongest muscles in the body and is key when it comes to movement of the hip and thigh,” Katie says. It’s responsible for extending and externally rotating your hip, meaning it pushes your leg back behind you as you run or walk. Because it’s the largest of the three gluteal muscles, it’s also most of what makes up the shape of your butt, she says.
Gluteus Medius
Slightly smaller than the glute max is the glute medius, which helps move your leg away from your body and internally and externally rotates your hip, according to the American Council on Exercise (ACE). The gluteus medius—along with all the muscles in your butt—also helps stabilize your hips and pelvis throughout your movements, Katie says.
Gluteus Minimus
The smallest of the three gluteal muscles, the gluteus minimus helps the medius move your leg out to the side and internally rotate your hip, according to the ACE. It’s also involved in stabilizing your hips and pelvis.
The Benefits of Gluteus Maximus Exercises
Stronger glutes can help just about anyone, considering these muscles are so key to healthy, everyday functioning, Katie says. There are several reasons why, according to the American Sports and Fitness Association:
- You might have less hip and knee pain. Stronger glutes can alleviate tension and improve flexibility in lower-body joints.
- You could have less back pain. Building strength through gluteus maximus exercises relieves tension in the lower back.
- You’ll be less likely to hurt yourself during physical activity.
- Your athletic performance will improve, meaning you’ll jump higher, run faster, and cycle farther, thanks to the added power from your glutes.
- Your balance could improve because you’ll build a more stable base for physical activity, meaning you may be less likely to fall.
- Your posture may improve as your lower body grows stronger and any back, hip, or knee pain eases.
- You’ll move more comfortably throughout your day, especially as you age: Climbing stairs, standing up from a chair, and getting out of bed are all easier with strong glutes.
How Do You Activate Your Gluteus Maximus?
When you spend a lot of time sitting, whether or not you develop full-on dead butt syndrome, the muscles back there can benefit from a little “turning on” or warming up to really reap all the benefits of gluteus maximus exercises. “Because it is such a large muscle, it is best activated through a variety of exercises that can target it from different angles,” Katie says.
Before adding weight to your butt workouts, try a few squats, lunge variations, and/or hip thrusts to wake up your sleepy glutes. This strengthens the mind-body connection between your brain and your butt muscles to make sure your glute max stays active throughout your workout, she says. One common glute activation cue is to think about squeezing your glutes at the top of an exercise.