Glute training has risen to unprecedented prominence in the fitness world over the past few years, not only for the pursuit of aesthetics but for its crucial role in stability and body power.
The gluteus maximus, in particular, stands out as “the largest part of the buttocks and the one that will have the greatest influence on the final shape of our glutes, projecting it backwards”, as explained by the trainer María Casas in a video on social media.
Thus, strong glutes act as the main motor of movement, aiding from everyday walking to lifting movements with power, not forgetting that their proper development is essential to protect the lower back and improve overall posture.
For those who do not maintain a constant routine, the expert proposes “a brutal home variant of the hip thrust to train your glutes”. This option is ideal “because not everyone can go to the gym nor set one up at home”.
The versatility of this exercise is one of its biggest benefits, as the trainer notes, “this also serves for those days when the gym is very full and you don’t want to complicate things”. It is the “unilateral hip thrust”, a technique that “allows you to work the gluteus maximus in a supereffective way” by focusing on the individual effort of each leg.
unilateral hip thrust: Preparation
The expert warns that preparation is the first essential step to performing the exercise correctly. Therefore she recommends:
–Place your shoulder blades on a surface that is firm, but stable and at the same time comfortable. For this, she suggests supporting yourself on some furniture at home. “I’ve chosen this sofa that happens to be at the perfect height for me.”
-Furthermore, the position of the lower limbs determines the effectiveness of muscular isolation. The expert notes that the legs “have to be positioned so that they form a 90º angle when you’re at the top“. This technical detail is crucial, because “in this way you can isolate the glute perfectly and you don’t activate the hamstrings or quadriceps as much”.
unilateral hip thrust: Movement
Regarding the technique, the expert describes that “the movement itself is fairly straightforward”, though it requires a lot of concentration.
“We raise the hips, lift one leg, lower with a hip hinge and rise again, squeezing the glute firmly”, explains the expert.
-To maximise results and the mind-muscle connection she assures that “if you can hold a few seconds up there, better”. You will notice your glutes working at full tilt. The intensity is not necessarily linked to speed, but to the quality of the contraction at the point of maximum tension.
unilateral hip thrust: The trickiest part
However, one should not underestimate the exercise’s complexity. The expert notes that “the trick or the hardest part of this movement is maintaining hip stability throughout the entire range of motion”. Which means that “as we lower and lift, we must prevent the hip from drifting to the sides”. And this is an exercise that, “although it looks very simple, is demanding and requires practice”.
For that reason, Casas advises: “Start practising without weight and once you’ve got the knack, you can add weight to implement progressive overload and give greater work to your glutes”. And don’t worry if after the first session practising this glute exercise you notice considerable soreness in the buttocks. It means you have trained correctly.
