Glute Muscles

The gluteal muscles are a group of muscles which make up the buttocks

Location:

Back of the hips, linked to the hip joint.

Attach to the pelvis and the femur.

Components:

1. Gluteus Maximus – largest component in terms of size and depth. This doesn’t work unless demands are high (e.g. running, deep stretches).

2. Gluteus Minimus – smallest component in terms of size and depth. Partly covered by the Gluteus Maximus

3. Gluteus Medius – in the middle of the other two glutes in terms of size and depth. Partly covered by the Gluteus Maximus.

Functions:

• Work opposite the adductor muscles on the front and inside of the hips.

• Internally rotate

• Externally rotate

• Abduct the hip

• Flex and extend the leg at the hip.

• Prevent adduction - contract and stabilise the hip when walking/running.

• NB. Large amounts of walking, running or cycling can create tight glutes / hips.

Yoga implications:

• Lotus / Half Lotus (Padmasana) - As the glutes prevent adduction they can cause limitations

• Cobblers pose (Baddha Konasana) - As the glutes prevent adduction they can cause limitations

• Warrior I (Virabhadrasana I) – the gluteus maximus resists flexion at the hip joint in front of the leg, supporting the body weight and stopping the hip dropping too low.

• Backbends – Most people will naturally tighten the buttocks to help extend the hip joint when pushing up into a backbend.

Further reading:

This muscle group has an impact on the hips. Read more about the Hip Joint in a separate article.

You can also read separate articles on other muscles around the hip joint:

1. The Quadriceps

2. The Hamstrings

3. The Adductors

4. The Gluteals (this article is one of the topics in the series)

5. The Deep Six Lateral Rotators

6. The Psoas