Training Movements: Barbell hip thrust, RDL, Squats, deadlift, glute-ham raise, leg press, seated hip abduction, and single-leg leg press
GLUTEALS: The gluteals (glutes) are also a complex of muscles consisting of the gluteus maximus, gluteus medius, and gluteus minimus. The names speak for themselves, the gluteus maximus is the largest of the three, followed by the gluteus medius, and the smallest being gluteus minimus.
The gluteus maximus has multiple origins, including the pelvis, sacrum, coccyx, and thoracolumbar fascia and multiple insertions including the upper femur and IT band. Because of this, it is able to perform a wide variety of functions, but primarily:
- Hip extension (push your hips forward)
- Hip abduction (move your thigh away from the midline)
- Hip external rotation (rotating your thigh bone outwards)
- Posterior pelvic tilt (tucking your butt “in”)The smaller glute medius holds a bulky portion of the rear hip musculature and functions primarily as a stabilizer during dynamic movement and as a hip abductor. It originates on the pelvis and inserts on the femur. It’s most effectively trained with movements that demand a high degree of stability, especially unilateral movements such as split squats or lunges, and movements that train hip abduction, like machine hip abductions.ORIGIN: The gluteus maximus, medius, and minimus originate on the ilium.INSERTION: The gluteus maximus and gluteus minimus insert to the iliotibial tract (IT band) and the gluteal tuberosity on the femur. The gluteus medius inserts to the greater trochanter of the femur.