Get the biggest muscle in the body working


What is the biggest muscle in the body?

The biggest muscle in the body is the Gluteus Maximus.  Along with the Gluteus Medius and Gluteus Minimus, it makes up the largest muscle group in the body (the gluteals or buttocks).

Why are they important?

They are a large and powerful group of muscles that are involved in movement of the hip and thigh, keeping the body upright when you stand.  They are vital workhorses for nearly every activity from standing up from a chair, pushing off from the ground when you walk and run, to going up stairs.

How will strengthening my gluts improve my golf swing ?

The gluts work hard to both create and control movement in the hips/trunk. They are the biggest muscles in the body for a reason and that is so they can exert large powerful forces when needed.  The golf swing is a complex movement that involves movements in many planes.  The gluteals work hard to create and control internal rotation, external rotation and extension of the hips.  These are all movements that happen in the golf swing.

What exercises can I do to improve the strength of my Gluts ?

There are a huge number of exercises that you can do to target the gluts from squats and lunges to step ups and dead-lifts.  However a great exercise to start with, that works the gluteals hard, is easy to learn and has lots of good progressions, is the glut bridge. It can also be done without the need for any equipment.

How to do a Glut bridge

Lie face up on the floor with knees bent at 90 degrees and your feet flat on the floor.  Gently draw the lower back into floor and then lift your hips off the floor, squeezing the gluts until the hips get to a neutral position.  Hold that position for 5 seconds whilst squeezing the gluts and then slowly lower your hips back to the floor.  To start with repeat between 5 to 10 times and for 3 sets.

You can vary this exercise in many ways including the speed of movement, time of hold and by adding components to challenge each leg, such as single leg bridges, knee extensions, alternate heel taps and unstable surfaces.


Nigel Tilley

European Tour Performance Institute & Physio Unit

Twitter: @etpi_physiounit

Instagram: @etpi_physiounit



  Golf Fitness, Performance, Strength & Conditioning