The hip thrust is widely known for building strong glutes, but not everyone has access to the necessary equipment or finds the movement comfortable. Fortunately, several glute activation exercises serve as excellent hip thrust alternatives, targeting the same muscles while offering versatility and variety to your training. Whether you prefer working with free weights or bodyweight exercises, these alternatives keep your lower body workouts effective and engaging.
Benefits of Hip Thrust Alternatives
| Benefit |
Description |
| Glute Activation |
Engages glute max and medius to build strength and shape. |
| Lower Back Relief |
Reduces strain compared to barbell hip thrusts. |
| Equipment Versatility |
Can be performed with dumbbells, kettlebells, or resistance bands. |
| Improved Range of Motion |
Some alternatives offer greater hip flexibility. |
| Convenience |
Easily performed at home or in small spaces. |
Top Hip Thrust Alternatives
| Exercise |
Targeted Muscles |
Equipment Needed |
| Glute Bridge |
Glutes, Hamstrings |
Bodyweight |
| Bulgarian Split Squat |
Quads, Glutes |
Dumbbells, Bench |
| Romanian Deadlift (RDL) |
Hamstrings, Glutes |
Dumbbells or Barbell |
| Cable Pull-Through |
Glutes, Hamstrings |
Cable Machine |
| Kettlebell Swing |
Glutes, Hamstrings, Core |
Kettlebell |
How to Perform Each Alternative
1. Glute Bridge
- Lie on your back, knees bent, feet flat on the floor.
- Press through your heels and lift your hips.
- Hold at the top for a second, then lower back down.
2. Bulgarian Split Squat
- Place one foot on a bench behind you.
- Lower your body until your front thigh is parallel to the floor.
- Push through the front heel to return to the starting position.
3. Romanian Deadlift (RDL)
- Hold dumbbells or a barbell in front of your thighs.
- Hinge at the hips, keeping a slight bend in the knees.
- Lower the weight while maintaining a flat back, then return to standing.
4. Cable Pull-Through
- Stand facing away from a cable machine with the handle between your legs.
- Hinge your hips back and pull the cable forward by squeezing your glutes.
- Return to the starting position in a controlled manner.
5. Kettlebell Swing
- Swing the kettlebell back between your legs, then thrust your hips forward to bring it chest level.
- Engage your core and glutes with each swing.
Comparison: Hip Thrust vs. Alternatives
| Feature |
Hip Thrust |
Alternatives |
| Primary Muscle Target |
Glutes |
Glutes, Hamstrings, Core |
| Equipment Required |
Barbell, Bench |
Dumbbells, Bands, Kettlebells |
| Complexity |
Moderate to High |
Varies from easy to advanced |
| Lower Back Load |
Moderate |
Lower for most alternatives |
| Home-Friendly |
Requires specific setup |
Many can be done at home |
Key Benefits by Exercise Type
| Exercise |
Best For |
| Glute Bridge |
Beginners and bodyweight workouts |
| Bulgarian Split Squat |
Improving single-leg strength and balance |
| Romanian Deadlift (RDL) |
Developing posterior chain strength |
| Cable Pull-Through |
Reducing lower back load during glute work |
| Kettlebell Swing |
Combining cardio and glute activation |
Common Mistakes to Avoid
| Exercise |
Mistake |
Solution |
| Glute Bridge |
Lifting with lower back |
Engage glutes and core throughout. |
| Bulgarian Split Squat |
Knee going too far forward |
Keep knee aligned over the ankle. |
| Romanian Deadlift |
Rounding the back |
Maintain a neutral spine. |
| Cable Pull-Through |
Relying on arm strength |
Focus on hip hinge and glute activation. |
| Kettlebell Swing |
Squatting instead of hinging |
Hinge at the hips, not the knees. |
Program Suggestions with Hip Thrust Alternatives
- Strength-Focused Routine:
- 4 sets of 8 reps – Romanian Deadlifts
- 3 sets of 10 reps (each leg) – Bulgarian Split Squats
- Glute Activation Circuit:
- 3 rounds:
- 15 Kettlebell Swings
- 12 Cable Pull-Throughs
- 10 Glute Bridges
- Home Workout Plan:
- 3 sets of 12 reps – Glute Bridges
- 3 sets of 10 reps (each leg) – Bulgarian Split Squats
Who Should Use Hip Thrust Alternatives?
- Beginners: Start with glute bridges to master hip extension.
- Travelers: Bulgarian split squats and RDLs can be done with minimal equipment.
- Those with Back Issues: Cable pull-throughs and bodyweight exercises minimize spinal strain.
- Advanced Lifters: Incorporate RDLs for progressive overload and glute development.
Conclusion
Whether you’re seeking variety or need an exercise that’s easier on your back, these hip thrust alternatives offer effective solutions for glute strength and development. Each exercise targets the same muscles with different levels of complexity, making it easy to find the right fit for your needs. Integrating a few of these movements into your routine ensures you continue to build powerful, well-rounded glutes, even without performing traditional hip thrusts.
