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Modern Meathead Notes:

• The glute max attaches from the hip bones to the thigh bone. It controls the joint between these two - the hip joint - and nothing else (directly). It looks like this:

• During any glute max motion, we want to ideally minimize excessive motion through the spine (a little is fine) and maximize motion through the hip joint.

• Moving the spine trains spine muscles, not hip muscles. Move the hips, not the spine.

• Hip thrusts and similar exercises will target the lower portions of the glute max most specifically.

• The concept of “move the hips, not the spine” will apply to all glute exercises.

Here’s an in-depth 10-minute video that dives more deeply into these concepts and how you can apply them to other exercises (subscribe for 16 cents a day):

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