Complete Guide to Glute Anatomy

The glutes are composed of three muscles. Gluteus maximus — the largest, most superficial muscle, the primary hip extensor and the shape of the "peach". Best trained with hip thrusts, deadlifts and squats. Gluteus medius — on the upper, outer side, the primary hip abductor and a key stabilizer. Best trained with abductions, lateral walks and single-leg work. Gluteus minimus — the deepest layer, assisting abduction and rotation. Best trained with fine abduction work and stability holds. Training implications: hit all three muscles, load the maximus heavily, work medius and minimus with higher reps and constant tension, and prioritize mind-muscle connection.