What Exercises Activate the Gluteus Maximus?

The gluteus maximus performs essential functions. Besides keeping your jeans from falling down, it lets you run, jump and generally enjoy most physical activity. A loss of strength or ability can lead to back problems. To get the most out of your outdoor activities and to improve your health, it helps to know which exercises activate this vital muscle.

Anatomy and Function

The gluteus maximus, commonly called the glute, is the largest of the three gluteal muscles. The other two gluteal muscles are the gluteus medius and gluteus minimus. The gluteus maximus originates on the backside of your hip, near the low back, and attaches on the outside of the thigh bone, or femur. If your glutes aren't doing their job, the muscles in your low back and your hamstrings pick up the slack. This is called synergistic dominance. This is not good for the glutes -- they aren't working -- and it's bad for your lower back because the excess workload can eventually lead to injury. The primary exercise type that activates the gluteus maximus is hip extension. During hip extension, the thigh moves backwards while keeping a straight spine. You also bend forward at the hip while keeping your knees straight and standing back up during hip extension.

Lunges

Lunges are an excellent starter exercise because they improve everyday movements, such as walking up stairs. They can be done without weights, so they're easy to learn. Start by standing with your feet side-by-side. Take a big step forward and bend your knees while maintaining a straight spine. Be careful that your front knee doesn't pass your toes. Once your back knee is an inch or two away from the ground, push off of the heel of your front foot to get back to a standing position. Start with just your body weight and do three sets of four repetitions on each leg. After you've mastered the form, progress to using weights.

Squats

Squats can be done with body weight, dumbbells or a barbell. To do squats, start with your feet about shoulder-width apart. First, push your hips back to start the movement. Keep descending until your thigh is parallel with the ground and then stand up by pushing through your heels to activate your glutes. If you've never done squats before, start by using just body weight for three sets of six to eight repetitions. Progress to using weight as you increase your strength.

Considerations

Consult your doctor before beginning any exercise program. If you have a previous injury, wait until you're healthy before you begin. Do a thorough warm-up before beginning to exercise. Do five to 10 minutes of cardio to build a light sweat, stretch the muscles of the lower body, then do some body-weight squats and lunges. This prevents injury and lets you practice the movements at the same time. Stop and check your form if anything hurts and drink water before and during exercise to prevent dehydration.