18/10/2025
The glutes (gluteal muscles) are a group of three muscles located in your buttocks. They are among the strongest muscles in the human body and play a major role in movement, posture, and stability.
1. Gluteus Maximus - The largest and most superficial (outermost) of the three. Extends and externally rotates the hip (e.g., when you stand up from sitting, climb stairs, or run).
2. Gluteus Medius - Located beneath the gluteus maximus, on the outer surface of the pelvis.
Abducts the thigh (moves it away from the body) and stabilizes the pelvis during walking or running.
3. Gluteus Minimus - The smallest and deepest gluteal muscle.Works with the gluteus medius to abduct and medially rotate the thigh.
🩻 Together, the glutes help with:
▶️ Hip extension and rotation
▶️ Pelvic stability
▶️ Upright posture
▶️ Propulsion during walking, running, and jumping
Weak glutes can cause a surprising number of problems throughout the body because they’re central to movement, posture, and stability. Issues include:
🚫 Lower Back Pain
🚫 Knee Pain (especially Patellofemoral or IT Band Issues)
🚫 Balance & Stability Issues.
✳️✳️✳️✳️Fixing Weak Glutes✳️✳️✳️✳️
To correct weakness, focus on activation first, then strengthening:
• Activation Exercises (to wake up the muscles):
• Glute bridges
• Clamshells
• Side-lying leg raises
• Banded walks
• Strengthening Exercises (to build power):
• Hip thrusts
• Squats (with good form)
• Deadlifts
• Step-ups or lunges
• Mobility Work
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• Stretch hip flexors and quads
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**Photos from Trail Guide to the Anatomy
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