11 Effective Hip Thrust Alternatives You Need to Try

Introduction to Hip Thrust Alternatives

Do you want to get stronger glutes, but don't have access to a hip thrust machine or a barbell? The hip thrust is a well-known exercise that helps strengthen the glutes, the largest muscle group in the human body that helps in different movements and activities like hip extension, walking, running, jumping, and lower body stability. However, hip thrusts are not the only effective glute exercise. In fact, there are several other options that you can use to get similar, if not better, results. 

As a fitness enthusiast, you might encounter a situation where you're confined with equipment at your home gym, or you might simply want to vary your routine. In these cases, we’ll share some alternative exercises that you can try. From barbell back squats to kettlebell swings, each has different advantages and helps activate the glute muscles in a specific manner. 

Let's explore 11 hip thrust alternatives that are perfect for different fitness levels. We’ll provide instructions on how to do each exercise and the precautions you should take to avoid injuries. We'll also describe the workouts specifically designed for increasing hypertrophy and muscular endurance and provide some examples of the routines. 

If you're ready to get strong glutes by switching things up a bit, then keep reading!

What Are Hip Thrusts?

Hip thrusts are a great exercise for the gluteus maximus and generally do better muscle activation than other movements like squats and deadlifts [1]. With a barbell resting on your hips, you push upwards ᅳ this movement works the glutes, hamstrings, and other hip extensors that can help in the prevention of hamstring injuries. Some more benefits of hip thrusts are enhancing hip extension strength and increasing your horizontal force production, which has a crucial role in sprints, jumping and other athletic movements.

The hip thrust exercise is great for those interested in toning their gluteal muscles and increasing their overall lower body strength. You can also learn more about the muscles targeted by hip thrusts in our article: Hip Thrust Muscles Worked: A Guide to Stronger Glutes.

Why Consider Hip Thrust Alternatives?

While hip thrusts are highly beneficial, there are scenarios where alternatives might be necessary. These alternatives can help when:

• Equipment is Unavailable: In cases where you have no access to a barbell, hip thrust machine, or other glute machines. 
• Preventing Overuse Injuries: Varying exercises can prevent repetitive strain injuries.
• Adding Variety: To keep the muscles challenged and to avoid workout monotony.
• Targeting Different Muscle Groups: Some alternatives can offer more balanced muscle engagement, reducing the risk of muscle imbalances.

Here are some effective hip thrust alternatives that you can integrate into your glute training regimen.

List of Hip Thrust Alternatives

Here are 11 must-try lower body exercises that you can use as alternatives to hip thrusts. When considering them, it’s essential to understand how these exercises compare in terms of muscle activation and effectiveness. The following analysis is based on studies and research that provide insights into their muscle activation patterns. [2]

1. Barbell Back Squat

• Muscles Targeted: Glutes, quadriceps, and core muscles.
• Benefits: Highly effective for overall lower body strength and muscle development, especially in the glutes and quads.
• How to Do It: Stand with feet shoulder-width apart, hold a barbell across your shoulders, and squat until your thighs are parallel to the ground before standing back up. 

2. Cable Pull-Through

• Muscles Targeted: Posterior chain muscles, glutes, and hamstrings.
• Benefits: Excellent for improving strength and flexibility in the posterior chain.
• How to Do It: Stand facing away from a cable machine with the rope attachment between your legs, hinge at the hips to pull the rope through your legs, and then return to the standing position.

3. Step-Up

• Muscles Targeted: Engages the glutes, hamstrings, and quadriceps, with a focus on unilateral strength.
• Benefits: Enhances balance and stability while effectively targeting the glutes.
• How to Do It: Step up onto a bench or platform with one foot, then bring the other foot up to stand fully before stepping back down.

4. Sumo Deadlift

• Muscles Targeted: Emphasizes the glutes, hamstrings, and inner thighs.
• Benefits: Provides a comprehensive lower body workout, particularly beneficial for glute Muscles Targeted.
• How to Do It: With feet wider than shoulder-width apart and toes pointed out, grip the barbell and lift by extending your hips and knees. 

5. Split-Stance Romanian Deadlift

• Muscles Targeted: Targets the glutes, hamstrings, and spinal erectors.
• Benefits: Improves balance, muscle coordination, and posterior chain strength.
• How to Do It: With one foot forward and one foot back, hinge at the hips while holding dumbbells and lower them toward the ground, then return to the starting position. 

6. Bulgarian Split Squat

• Muscles Targeted: Intensively works the glutes, quadriceps, and hip stabilizers.
• Benefits: Excellent for unilateral strength and muscle development in the lower body.
• How to Do It: Place one foot on a bench behind you, squat down with the other leg until your thigh is parallel to the ground, then stand back up. 

7. Kettlebell Swing

• Muscles Targeted: Engages the entire posterior chain, particularly the glutes and hamstrings.
• Benefits: Enhances power, endurance, and overall posterior chain strength.
• How to Do It: Swing a kettlebell between your legs and up to shoulder height by hinging at the hips and using your glutes to drive the movement. 

8. Single-Leg Glute Bridge

• Muscles Targeted: Focuses on the gluteus medius and maximus, with unilateral engagement.
• Benefits: Enhances glute activation and unilateral strength.
• How to Do It: Lie on your back with one foot on the ground and the other leg extended, lift your hips by squeezing your glutes. 

9. Cable Kickback

• Muscles Targeted: Isolates the glutes, promoting targeted muscle activation.
• Benefits: Ideal for focused glute training and muscle activation.
• How to Do It: Attach an ankle strap to a low pulley, kick your leg back while keeping it straight.

10. Hyperextension

• Muscles Targeted: Strengthens the lower back, glutes, and hamstrings.
• Benefits: Enhances overall posterior chain strength and muscle endurance.
• How to Do It: On a hyperextension bench, also referred to as a roman chair, hinge at the hips to lower your torso and then extend back up. 

11. Glute Kickback

• Muscles Targeted: Isolates the glutes and enhances muscle engagement.
• Benefits: Excellent for focused glute activation and muscle development.
• How to Do It: On all fours, kick one leg back and up, squeezing the glute at the top of the movement. Alternatively, you can do this on cable machines, glute kickback machines, or with resistance bands. 

These hip thrust variations offer a variety of ways to target your glutes in different ways and improve your overall strength and flexibility. Incorporate them into your workout routine to keep your muscles challenged and avoid plateaus.

Comprehensive Benefits of Alternatives to Barbell Hip Thrust

Advantages of Using Hip Thrust Alternatives

• When Equipment is Unavailable: Body weight and minimal equipment exercises ensure continued progress.
• Reducing Back Pain: Exercises like hyperextensions and glute bridges minimize lower back strain.
• Variety in Training: Engages muscles differently, preventing plateaus and enhancing overall strength.

Specialized Workouts Using Hip Thrust Alternatives

Wondering exactly how many sets/reps you should do for these exercises? We’ve got you covered in this section, where you’ll find suggestions on sets, reps, and rest periods based on your goals and fitness level.

Sample Workouts Based on Goals

Hypertrophy-Focused Routine

• Goal: Maximize muscle growth.
• Sample Workout: 4 sets of 8-12 reps for each exercise you want to incorporate; use heavy weights and get longer rest periods (about 1.5 to 2 minutes between sets) to allow for maximum recovery and subsequent strength during the next set.

Muscular Endurance Routine

• Goal: Improve muscle stamina.
• Sample Workout: 3 sets of 15-20 reps with moderate weights and shorter rest periods (around 30 to 60 seconds between sets) to maintain an elevated heart rate and promote endurance.

Sample Workouts Based on Fitness Level

Note that it’s  important for beginners to use body weight or light weights to ensure proper form is practiced. ⁤⁤Advanced-level athletes can increase weights and include resistance bands or weights to turn these into intense and more challenging exercises. ⁤⁤You have to make sure to modify these alternatives according to your fitness level so you can get the most benefit with a low risk of injury. ⁤

Beginner Workout Using Hip Thrust Alternatives

• 3 sets of 12 reps Barbell Back Squat
• 3 sets of 15 reps Step-Up
• 3 sets of 10 reps Single-Leg Glute Bridge

Advanced Workout Using Hip Thrust Alternatives

• 4 sets of 8 reps Sumo Deadlift
• 4 sets of 12 reps Bulgarian Split Squat
• 4 sets of 10 reps Cable Pull-Through

Alternatives for Barbell Hip Thrust: Workout Guidelines

Warming Up for Glute Training with Hip Thrust Alternatives

An effective warm-up is crucial to prepare your muscles for intense training. Spend 5-10 minutes on light cardio, followed by dynamic stretches focusing on the glutes, hamstrings, and hip flexors. This can include:

• leg swings
• hip circles
• glute bridges

Incorporate mobility work specific to the exercises you'll be performing to ensure your body is ready for the workout ahead.

Alternatives to Hip Thrust: Workout Integration and Progressive Overload

When it comes to incorporating these exercises to your daily schedule, you can do so pretty seamlessly. It's recommended to try 2-3 variations of hip thrust for your glute training. Additionally, do progressive overload, where the load needs to be gradually increased in order to promote muscle growth. This can be achieved either by adding weights, increasing the repetitions, or adding sets over time. 

Common Glute Training Mistakes and How to Avoid Them

Ensuring you don’t suffer from any injuries is an important part of staying consistent with your training. Let’s discuss how you can keep yourself safe from any risk of injury while trying out different glute exercises.

Common Errors in Glute Training

• Rounding the Back: Keep a neutral spine to avoid lower back injuries.
• Incorrect Foot Placement: Ensure your feet are positioned to maximize glute engagement.
• Insufficient Range of Motion: Perform exercises through the full range of motion to engage all muscle fibers.

Tips for Proper Form:

• Neutral Spine: Maintain a straight back during exercises.
• Proper Foot Position: Position your feet to target the glutes effectively.
• Controlled Movements: Use slow and controlled movements to ensure muscle activation and reduce the risk of injury.

FAQs on Hip Thrust Alternatives

Can You Build Glutes Without Traditional Hip Thrusts?

Yes, alternatives like barbell squats, sumo deadlifts, and Bulgarian split squats are highly effective for building glutes and can provide similar or even better muscle activation when performed correctly.

What Are Options for Performing Hip Thrusts Without Equipment?

Body weight exercises such as single-leg glute bridges, step-ups, and reverse lunges are excellent choices. These exercises can be performed at home or in a gym without the need for specialized equipment.

How Do Hip Thrusts Compare to Other Glute Exercises Like Romanian Deadlifts?

Hip thrusts are more glute-focused, while Romanian deadlifts also target hamstrings and lower back. 

Hip Thrust Alternatives: Conclusion

We've found out that there are many alternative exercises for working on the glutes and hips without necessarily having to use hip thrusts. If you want to spice up your workout in some way, don't have access to barbells or hip thrust machines, or you just want to switch up your glute workouts, we’ve shared the best exercises you can try. 

Remember to review our comparisons of these different exercises' muscle activation and benefits. This way, you can design your workouts according to your fitness level and objectives. All the exercises mentioned here can help with muscle-building and endurance, just be sure to follow our guidelines on specialized workouts. 

It's important to maintain good form and practice progressive overload to get the most out of your workouts while avoiding injury. Follow our tips on tweaking your training depending on your goals, and incorporate these hip thrust alternatives to form a comprehensive plan for glute training. Also, check out our range of glute machines for added support and diversity in your workouts. No matter if you're at the gym or at home, the following tools will go a long way in improving your training and building even stronger glutes.

Give these alternatives a shot and get the toned, strong glutes you've been aiming for!

References

1. Barbell Hip Thrust, Muscular Activation and Performance: A Systematic review. (2019, June 1). PubMed. https://pubmed.ncbi.nlm.nih.gov/31191088/
2. Delgado, J., Drinkwater, E. J., Banyard, H. G., Haff, G. G., & Nosaka, K. (2019). Comparison between back squat, Romanian deadlift, and barbell hip thrust for leg and hip muscle activities during hip extension. Journal of Strength and Conditioning Research, 33(10), 2595–2601. https://doi.org/10.1519/jsc.0000000000003290