11 Effective Hip Thrust Alternatives You Need to Try (2025)

Hip thrusts have become a popular exercise for the glutes, mainly working the gluteus maximus. They are highly effective for enhancing lower body strength and improving hip extension, making them a staple in many fitness routines.

By placing a barbell on your hips and pushing upwards, you engage not only the glutes but also the hamstrings and hip extensors, boosting muscle activation to levels often superior to squats or deadlifts.

While hip thrusts are great for building glute strength, doing only this exercise might cause progress to stall and increase the chance of repetitive strain injuries.

Adding variety to your workout is essential for balanced muscle growth and ongoing improvement.

That's why we've put together a list of 11 Effective Hip Thrust Alternatives You Need to Try.

These alternative exercises not only target different muscle groups but also introduce new movement patterns to keep your workouts fresh and challenging.

Understanding the Benefits of Hip Thrusts

Hip thrusts are renowned for their ability to effectively target the gluteus maximus, the largest and most powerful muscle in the gluteal group.

By performing hip thrusts, you can achieve maximum muscle activation and growth, contributing significantly to lower body strength and development.

The exercise involves placing a barbell across your hips and driving through your heels to lift your hips upwards, which emphasizes hip extension—a crucial movement pattern for athletic performance.

Muscle Activation Levels

Research studies highlight that hip thrusts often produce greater gluteus maximus activation compared to other popular lower body exercises like squats and deadlifts.

For instance, a study published in the Journal of Strength and Conditioning Research found that hip thrusts elicited superior muscle activation in the glutes when compared with back squats.

This increased activation is attributed to the horizontal force vector present during hip thrusts, as opposed to the vertical force vector seen in squats and deadlifts.

Hypertrophy and Strength Gains

The unique positioning and movement pattern of hip thrusts not only promote muscle hypertrophy but also enhance horizontal force production.

This enhancement is beneficial for activities such as sprinting, jumping, and other athletic movements that demand explosive power.

Unlike exercises that primarily target vertical movement patterns (e.g., squats), hip thrusts offer a distinct advantage by focusing on horizontal mechanics.

Incorporating hip thrusts into your routine can lead to significant improvements in gluteal muscle tone and overall lower body strength.

However, relying solely on this exercise might not cover all aspects of glute development, hence exploring alternatives can provide well-rounded benefits.

Why You Should Consider Hip Thrust Alternatives

Relying solely on hip thrusts for glute training can have some downsides. While they effectively target the gluteus maximus, focusing only on this exercise may lead to hip flexor tightness.

This happens when one muscle group is overworked while others are ignored, potentially causing discomfort or limited movement.

Adding different exercises to your routine not only prevents these issues but also brings several benefits. Here’s why you should think about exercise alternatives:

• Preventing Injuries: Doing the same movement repeatedly can increase the risk of overuse injuries. By mixing it up with different exercises, you give your body time to recover and reduce stress on specific joints and muscles.
• Workout Variety: Introducing new movements keeps your workouts interesting and dynamic. This not only helps maintain motivation but also encourages progressive overload, a key principle in building strength.
• Balanced Muscle Development: Different exercises target various angles and muscle groups in the lower body. For example, adding squats or lunges ensures comprehensive muscle activation, promoting balanced development across the quadriceps, hamstrings, calves, and glutes.

Exploring hip thrust alternatives enriches your fitness journey by enhancing both physical resilience and performance.

1. Barbell Back Squat

The barbell back squat is a fundamental movement in lower body workouts, making it a key player among the 11 Effective Hip Thrust Alternatives You Need to Try. To perform this exercise:

1. Set up: Position the barbell on your upper traps, feet shoulder-width apart.
2. Descend: Push your hips back and bend your knees, lowering your body until thighs are parallel to the floor.
3. Ascend: Drive through the heels to return to standing.

Common mistakes include rounding the back and letting knees cave inward. This exercise strengthens the entire lower body, engaging quadriceps, hamstrings, and glutes for comprehensive muscle growth.

2. Kettlebell Swing

The kettlebell swing is a powerful exercise that targets the glutes and improves cardiovascular fitness.

This compound movement not only strengthens your glutes but also enhances muscular endurance and explosive power.

How to Do It

1. Stand with your feet hip-width apart.
2. Hold the kettlebell with both hands.
3. Hinge at your hips, keeping a slight bend in your knees.
4. Drive your hips forward to swing the kettlebell up to shoulder height.

Benefits

• Cardiovascular Fitness: Increases heart rate, providing cardio benefits along with strength improvements.
• Muscle Engagement: Works on glutes, hamstrings, and core for a full-body workout.

Including kettlebell swings in your routine offers a well-rounded approach to training your lower body.

3. Cable Pull-Through

The cable pull-through exercise is a powerful way to engage your glutes effectively while maintaining proper posture. This movement emphasizes the hip hinge, crucial for maximizing glute activation.

To perform this exercise:

1. Set-Up: Attach a rope handle to the low pulley of a cable machine.
2. Positioning: Stand facing away from the machine, feet shoulder-width apart, and grab the rope between your legs.
3. Execution: Hinge at the hips, keeping your back straight and core engaged. Pull the rope forward by squeezing your glutes as you return to standing.

Focus on maintaining a neutral spine throughout to prevent injury and ensure maximum muscle engagement.

4. Bulgarian Split Squat

The Bulgarian split squat is a powerful exercise that targets the glutes, quads, and hamstrings. To perform this single-leg variation effectively:

1. Foot Placement: Stand a few feet away from an elevated surface such as a bench, with one foot resting on it behind you.
2. Knee Tracking: Keep the front knee aligned with your toes as you lower your body.
3. Core Engagement: Maintain an upright torso and engage your core for stability.

This movement not only enhances balance but also strengthens each leg individually, making it an essential addition to the list of 11 Effective Hip Thrust Alternatives You Need to Try.

5. Sumo Deadlift

The sumo deadlift variation is different from traditional deadlifts because of its wider stance and unique grip position.

Here's how it works:

• Wider Stance: Position your feet wider apart.
• Inside Grip: Keep your hands inside the knees.

This setup has several benefits:

• Reduced Range of Motion: The wider stance shortens the distance you need to lift the weight.
• Glute and Inner Thigh Focus: More emphasis is placed on the glutes and inner thighs.
• Greater Hip Engagement: This stance allows for better hip involvement, which can enhance glute activation.

When done correctly, the sumo deadlift can effectively target the muscles along your back (posterior chain), providing a well-rounded workout for both strength and muscle growth.

6. Single-Leg Glute Bridge

The single-leg glute bridge exercise is a great bodyweight alternative to hip thrusts that you can easily do at home. This exercise targets the glutes while improving strength and stability on one side of the body.

How to Do It

1. Lie on your back with one leg bent and the other extended.
2. Push through the heel of the bent leg, lifting your hips towards the ceiling.
3. Keep your core engaged and your pelvis level.

This exercise not only strengthens the glute muscles but also improves balance by working each side of the body separately, making it a valuable addition to any lower body workout.

7. Step-Up Exercise

The step-up exercise is a versatile movement that targets the glutes, quads, and hamstrings. To perform it effectively:

1. Stand upright with one foot on a sturdy platform or step.
2. Press through the heel of the elevated foot to lift your body upward.
3. Bring the opposite foot to meet the elevated foot at the top of the step.
4. Step back down and repeat.

Consider variations like lateral step-ups for additional challenges and muscle engagement. These alternatives not only diversify your routine but also enhance balance and coordination, making them a worthy addition to any list of "11 Effective Hip Thrust Alternatives You Need to Try."

8. Cable Kickback Exercise

The cable kickback exercise is a fantastic alternative for targeting the glutes effectively. This movement involves attaching an ankle strap to a low cable pulley, ensuring you maintain a slight bend in the standing leg for stability while extending the working leg backward.

Variations and Adjustments

• Beginner Level: Start with lighter weights to master the form.
• Advanced Level: Increase resistance and incorporate pauses at the peak of contraction for added intensity.
• Equipment Alternatives: When access to cables is limited, resistance bands can mimic the movement pattern effectively.

Each variation offers unique benefits, making it easy to tailor according to your fitness level or equipment accessibility.

9. Hyperextension Exercise (Roman Chair)

The hyperextension exercise, performed on a Roman chair, is a powerful addition to any workout routine. This exercise effectively targets both the lower back extensors and glutes, making it a dual-purpose movement for strengthening and sculpting these areas.

Incorporation Tips:

• Positioning: Begin by adjusting the Roman chair so your hips rest comfortably against the pad. Keep your legs secured under the foot pads.
• Execution: Lower your torso slowly while maintaining a neutral spine, then engage your glutes and lower back to return to the starting position.
• Rep Scheme: Integrate into workouts focusing on posterior chain development, performing 3 sets of 12-15 reps for endurance or 4 sets of 8-10 reps for strength.

By including hyperextensions, you enhance your routine's capability to build resilience and power in the lower body.

10. Glute Kickback Exercise

The glute kickback exercise is a popular choice among the 11 Effective Hip Thrust Alternatives You Need to Try.

To get the most out of this exercise for your glutes, keep your back straight and move slowly and deliberately throughout the workout.

Here's how to do it:

1. Get on all fours with your wrists directly under your shoulders and knees under your hips.
2. Extend one leg backward while engaging your core.
3. Avoid arching or bending your back excessively.

There are different glute kickback variations that can target various angles, ensuring complete glute development without putting strain on your joints or affecting your posture.

11. Split-Stance Romanian Deadlift

The split-stance Romanian deadlift is a great exercise to improve hamstring flexibility and grow your glutes. By standing with one foot slightly in front of the other, you activate stabilizing muscles more effectively, promoting balanced development.

This variation focuses on lowering the weight in a controlled manner, ensuring that your hamstrings are fully stretched, which leads to better flexibility over time. Additionally, the split stance allows for a deeper range of motion, targeting the glutes intensely.

Remember to keep your back straight and core engaged throughout the movement to get the most out of it and reduce the risk of injury. This exercise not only adds variety to your workout routine but also strengthens important lower body muscles efficiently.

FAQs (Frequently Asked Questions)

What are hip thrusts and why are they effective?

Hip thrusts are a lower body exercise specifically designed to target the gluteus maximus muscle. They are effective for building glute strength due to their ability to maximize muscle activation and promote hypertrophy.

Why should I consider alternatives to hip thrusts?

Relying solely on hip thrusts can lead to potential drawbacks, such as increased risk of hip flexor tightness and overuse injuries. Incorporating a variety of exercises promotes balanced muscle development and helps prevent workout plateaus.

What is the benefit of performing a barbell back squat?

The barbell back squat engages multiple muscle groups simultaneously, providing benefits for overall lower body strength and hypertrophy. It also helps improve stability and coordination.

How does the kettlebell swing benefit my glutes?

The kettlebell swing effectively targets the glutes while also enhancing cardiovascular fitness levels. This dynamic movement promotes muscular endurance and explosive power in the lower body.

What is a single-leg glute bridge and how can I perform it at home?

The single-leg glute bridge is an excellent exercise that requires no equipment and focuses on stability and unilateral strength development. To perform it, lie on your back with one foot flat on the ground, lift the other leg, and push through your heel to raise your hips toward the ceiling while keeping your core engaged.

How can I ensure proper form during a Bulgarian split squat?

To perform a Bulgarian split squat correctly, focus on proper foot placement with your front foot flat on the ground and your back foot elevated behind you. Ensure that your knee tracks over your ankle as you lower into the squat, maintaining a straight posture throughout the movement.