Gluteus Maximus
The body’s most powerful hip extensor and largest muscle.
How to build it: Hip thrusts, heavy squats, and explosive sprints build size and ground-up power.
What it does for your sport
The same muscle earns its keep differently in every arena. Sports marked Priority depend on the glutes most.
Exercises that build it
Pulled straight from the 12-week program. Every lift comes with a form cue and a minimal-equipment swap.
Conventional Deadlift
barbellWedge into the bar, push the floor, lock hips and knees together.
Home swap: Dumbbell deadlift or hip thrust
Barbell Hip Thrust
barbellRibs down, chin tucked, squeeze glutes at the top.
Home swap: Single-leg glute bridge
Power Clean
barbellViolent hip extension, catch tall.
Home swap: Dumbbell hang clean
Standing Broad Jump
bodyweightBig arm swing, full hip extension, stick the landing.
Home swap: Squat jump
Kettlebell Swing
kettlebellHike, snap the hips, float the bell.
Home swap: Dumbbell swing
See the glutes in 3D
Spin the model, isolate the gluteus maximus, and read exactly why it matters for your sport.