Meet Your Muscles: The Gluteus Maximus

Where is it?

The gluteus maximus is the largest and most well-known of the three glute muscles (the others being the gluteus medius and minimus). It makes up the bulk of your backside and plays a major role in both movement and stability. This powerful muscle stretches from the back of your pelvis (your sacrum and ilium) down to the top of your thigh bone and into the iliotibial (IT) band.

What does it do?

The gluteus maximus helps you do all kinds of everyday movements such as standing up from a chair, climbing stairs, walking uphill, squatting, and even just standing tall. Its main jobs are to extend the hip as in moving your leg backward, and it stabilizes the pelvis and spine during movement. It also assists with external rotation and abduction  of the hip (lifting the leg to the side).

It’s one of the bigger muscles that let you can walk, move, and stay upright with strength and control.

What makes it hurt?

The gluteus maximus can become sore or tight from both overuse and underuse. Common causes include:

• Too much sitting, which can weaken and shorten the muscle over time

• Sudden increases in activity, like a new exercise routine or a weekend of yard work

• Weak core or surrounding muscles, making the glutes do more than their share

• Poor posture or gait, which throws off pelvic and spinal alignment

When this muscle is tight or irritated, it can lead to low back pain, hip discomfort, or aching in the buttocks, especially when walking, bending, or sitting for long periods.

How can massage help?

Massage therapy can help relieve tension and trigger points in the gluteus maximus, improve circulation to the area, and restore flexibility. During your session, I may use slow, focused pressure over the muscle belly or deep techniques to access those stubborn knots hiding beneath the surface. Some of this work might happen with you lying face down, but side-lying work can also give great access while keeping you comfortable.

Releasing tension in the glutes often brings surprising relief to low back tightness, hip pain, or even leg fatigue.

What can I do besides massage to help it?

Here are a few things you can do to keep your gluteus maximus happy and healthy between sessions:

• Move regularly: Avoid sitting for long stretches. Take standing or walking breaks when you can.

• Stretch it out: Try gentle glute stretches, like figure-4 or knee-to-chest stretches.

• Strengthen with intention: Squats, bridges, and lunges—done with good form—help keep this muscle strong and balanced.

• Use a massage ball or foam roller: Gently roll out the glutes to reduce tension between appointments.