Glutes

The gluteus maximus originates from the ilium, the sacrum, and the coccyx and inserts on the iliotibial tract and the femur. Its primary function is hip extension: every time you stand up from a chair, climb stairs, do a squat or a deadlift, the gluteus maximus is the primary mover. It's also a powerful external rotator of the hip. The gluteus medius and minimus are located laterally and have abduction and pelvic stabilization during walking and running as their main function.

The most effective exercises for the gluteus maximus are the hip thrust, deep squat, deadlift, lunges, and Bulgarian split squat. The hip thrust is the exercise that produces the maximum activation of the gluteus maximus because resistance is greatest at the point of peak contraction (lockout). The deep squat works it more in the bottom portion of the movement, when the hip is in maximum flexion. For the gluteus medius, cable or band hip abductions and lateral band walks are the best choices.

Strong glutes aren't just an aesthetic matter. They're the foundation of the posterior kinetic chain and influence the health of knees, hips, and lumbar spine. Weak or inhibited glutes ('gluteal amnesia' from sitting for hours) force the lower back and hamstrings to compensate, leading to overload and injury. If you feel your lower back fatigue before your glutes on deadlifts, your glutes probably aren't activating properly. Work on the mind-muscle connection with light activations during your warm-up.