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Firstly what are the glutes? They are a group of 3 muscles made up of the gluteus maximus, gluteus medius and gluteus minimus muscles. Each is a different shape and size as the name suggests and has a different purpose. Let’s start with the largest muscle in the body and the top layer of glute – the gluteus maximus. This muscle is huge and has coarse muscle fibres. It attaches to the back of the pelvis and the thoracolumbar region (the fascia in the low back) as well as the ischial tuberosity (we call them your sit bones in the studio) and the ITB on the outside of the thigh.  The glute max is used when power is required for example when getting up from a seated position, walking up hill or climbing stairs and running. It also assists other muscles in standing up straight from a bent over position. The glute max is only briefly used in the very early stages of taking a step during strolling or casual walking and is not used when standing still. The glute max extends the thigh, assists external rotation, keeps the thigh steady and helps other muscles when getting up from sitting.


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