Gluteus Maximus and Gluteus Muscles Are Different

I had been seeing an increasing number of articles that deal with strengthening the glutes. In each of them there is little to no distinction between the three “gluteus” muscles: gluteus maximus, gluteus medius and gluteus minimus. It is assumed that all exercises involve these three muscles and develop them equally.

For example, in one article the best exercise to develop the glutes was the side lying leg raise. The source given for this information was the Journal of Strength and Conditioning Research Report a reportedly reputable source. But if they allow information such as this to be perpetuated as good research it behooves us to look more closely at the other studies reported in this journal.

In regard to the gluteus muscles it should be noted that the gluteus maximus is the largest and most powerful of the three muscles. It is primarily involved in hip joint extension the act of bringing the thigh from a hip flexed position to the anatomical position. Keep in mind that the hip flexors and the ligaments that cross the front of the hip joint do not allow the leg to go behind the pelvis from the anatomical position.

The gluteus maximus is also involved in hip joint outward rotation which is usually seen in rotation of the leg to the outside. The lowermost fibers of this muscle assist in hip joint abduction while the uppermost fibers assist in hip joint adduction. For the most part they are weak in these actions and the main load falls on the other gluteus muscles. More specifically the gluteus medius is involved in hip joint abduction as its primary function while the gluteus minimus is a prime mover for inward rotation of the leg.

Because of the diverse actions of these three muscles there is no one exercise that will develop the strength of these muscles in one movement. Understand that because a muscle is activated as a stabilizer to maintain joint integrity, it does not mean that these muscles are undergoing the same type of contraction as the main muscle involved in a dynamic movement. When a muscle acts as a stabilizer it undergoes an isometric contraction, not a concentric contraction which will bring about gains in dynamic strength.

To compound matters some authors make statements that are hard to substantiate. For example, “the glutes aren’t as active as other running muscles during routine activities which can make your hamstrings, quadriceps and calves disproportionately stronger.” This statement needs a great deal of substantiation as it is for the most part, unfounded.

Another comment that requires substantiation or that we can say is false, is that most strength training program routines do not isolate the glutes. It depends upon which muscle they are talking about. In addition, even when other muscles are involved such as the hamstrings in executing hip joint extension, they are not necessarily involved at exactly the same moment or with the same intensity.

Probably the best one is that “tight muscles such as the hip flexors can inhibit the glutes and prevent their muscle fibers from firing.” How this can happen is never explained. Nor can you find any substantiation for this in the scientific literature. This goes back to understanding how and when the gluteus maximus functions in running and in other activities.

The author is probably assuming that the gluteus maximus (although they use the term glutes) is involved in bringing the leg behind the pelvis which as stated above, cannot be done. This is a classic example of making up facts rather than understanding the facts as we know them in anatomy and kinesiology. The information is available, it only takes little time and effort to get this information.

For more information on the role of the three gluteus muscles see Biomechanics and Kinesiology of Exercise and Explosive Running.