The 10 Best and Easiest Hip Thrust Alternatives

The hip thrust is a gold-standard exercise for building the glutes, but it isn’t always practical or comfortable for everyone. Whether you lack the equipment, feel discomfort during the movement, or simply want variety, these 10 effective Hip Thrust Alternatives will help you achieve strong and sculpted glutes. Let’s dive in!

1. Barbell Back Squat

This is the our first and most recommended Hip Thrust Alternative, How much support is available? High. Squat racks provide stability, but core engagement is key.

• Common Mistakes:
  1. Leaning forward excessively.
  2. Failing to break parallel for proper glute activation.
  3. Knees collapsing inward.
• Pros:
  1. Builds total lower body strength.
  2. Highly scalable for all fitness levels.
  3. Activates multiple muscle groups, including glutes, quads, and core.
• Cons:
  1. Requires proper form to avoid injury.
  2. Less isolated glute activation compared to hip thrusts.
• Tips:
  1. Focus on driving through your heels.
  2. Go for deeper squats to emphasize glutes.
  3. Add pauses at the bottom for increased time under tension.

2. Romanian Deadlift (RDL)

How much support is available? Moderate. Balance and hinge mechanics are essential.

• Common Mistakes:
  1. Rounding the back.
  2. Locking the knees instead of keeping a slight bend.
  3. Using momentum to lift the weight.
• Pros:
  1. Strengthens glutes and hamstrings.
  2. Improves hip mobility.
  3. Works the entire posterior chain.
• Cons:
  1. Requires proper technique to avoid lower back strain.
  2. Challenging for beginners.
• Tips:
  1. Maintain a neutral spine throughout the movement.
  2. Keep the bar close to your legs.
  3. Focus on slow, controlled reps for better muscle activation.

3. Step-Up

How much support is available? Moderate. Focus on balance and control.

• Common Mistakes:
  1. Using momentum instead of strength.
  2. Knees collapsing inward during the step.
  3. Stepping too high, causing imbalance.
• Pros:
  1. Targets glutes and quads unilaterally.
  2. Improves balance and stability.
  3. Can be done with minimal equipment.
• Cons:
  1. May strain the knees if done improperly.
  2. Requires balance and coordination.
• Tips:
  1. Use a sturdy bench or platform.
  2. Add weights to increase intensity.
  3. Drive through your heel to emphasize the glutes.

4. Glute Bridge

How much support is available? High. Can be done at home with body weight or added resistance.

The glute bridge is a simplified version of the hip thrust that isolates the glutes effectively. It’s ideal for beginners or those looking for a low-impact alternative.

• Common Mistakes:
  1. Overarching the lower back instead of engaging the glutes.
  2. Failing to lift the hips to full extension.
  3. Rushing through the reps without proper control.
• Pros:
  1. Easy to perform and requires minimal equipment.
  2. Isolates the glutes with minimal strain on the lower back.
  3. Suitable for all fitness levels, from beginners to advanced lifters.
• Cons:
  1. Limited range of motion compared to hip thrusts.
  2. Less scalable for advanced lifters.
• Tips:
  1. Squeeze your glutes at the top for maximum activation.
  2. Place a dumbbell or barbell across your hips for added resistance.
  3. Keep your feet flat and avoid overextending the hips.

5. Cable Pull-Through

How much support is available? High. The cable machine provides consistent tension throughout the movement.

The cable pull-through is a fantastic hip hinge exercise that targets the glutes and hamstrings without compressing the spine.

• Common Mistakes:
  1. Using the arms instead of the hips to pull the cable.
  2. Standing too far from the machine, reducing tension.
  3. Not hinging deeply enough at the hips.
• Pros:
  1. Keeps constant tension on the glutes and hamstrings.
  2. Teaches proper hinge mechanics for beginners.
  3. Low impact on the spine, making it joint-friendly.
• Cons:
  1. Requires access to a cable machine.
  2. Limited by the weight of the cable stack.
• Tips:
  1. Stand close enough to the machine to maintain cable tension.
  2. Focus on driving your hips back and squeezing the glutes at the top.
  3. Keep your arms relaxed and let your hips do the work.

6. Sumo Deadlift

How much support is available? Moderate. Requires stability and proper hinge mechanics.

Sumo deadlifts are a powerful compound exercise that emphasizes the glutes and hamstrings while engaging the quads. By adopting a wider stance, you increase hip involvement, making it a great alternative to the hip thrust.

• Common Mistakes:
  1. Letting the knees collapse inward during the lift.
  2. Rounding the back instead of maintaining a neutral spine.
  3. Pulling the bar with the arms rather than driving through the hips.
• Pros:
  1. Targets glutes, hamstrings, and quads effectively.
  2. Builds overall lower body strength.
  3. Suitable for lifting heavier weights compared to other alternatives.
• Cons:
  1. Requires proper form to avoid lower back strain.
  2. Less isolated glute activation than hip thrusts.
• Tips:
  1. Keep your feet wide and toes pointed slightly outward to engage the hips.
  2. Drive through your heels and squeeze your glutes at the top.
  3. Practice with lighter weights to perfect your form before increasing the load.

7. Bulgarian Split Squat

How much support is available? Minimal. Requires balance and core engagement.

The Bulgarian split squat is a challenging unilateral exercise that targets the glutes, quads, and hamstrings. Elevating one leg intensifies the movement, making it an effective alternative for building single-leg strength and stability.

• Common Mistakes:
  1. Leaning too far forward, putting excess strain on the knee.
  2. Placing the rear leg too far back, causing instability.
  3. Failing to lower to full depth for proper glute engagement.
• Pros:
  1. Excellent for unilateral strength and balance.
  2. Highly effective for targeting the glutes and quads.
  3. Requires minimal equipment.
• Cons:
  1. Demands good balance, which can be challenging for beginners.
  2. May strain the knee if done improperly.
• Tips:
  1. Focus on keeping your torso upright to reduce knee strain.
  2. Drive through the heel of the front leg for maximum glute activation.
  3. Start with body weight to master the movement before adding resistance.

8. Kettlebell Swing

How much support is available? High. Minimal risk to the spine when performed correctly.

Kettlebell swings are a dynamic, explosive exercise that trains the glutes, hamstrings, and hip extensors. It also offers the bonus of improving cardiovascular fitness and power.

• Common Mistakes:
  1. Squatting instead of hinging at the hips.
  2. Overusing the arms to lift the kettlebell.
  3. Allowing the kettlebell to swing uncontrollably.
• Pros:
  1. Combines strength and cardiovascular training.
  2. Enhances hip power and explosiveness.
  3. Low-impact and joint-friendly.
• Cons:
  1. Requires proper technique to prevent lower back strain.
  2. Less isolated glute activation than hip thrusts.
• Tips:
  1. Keep your back straight and hinge deeply at the hips.
  2. Focus on snapping your hips forward to propel the kettlebell.
  3. Use a moderate weight to maintain control and prevent injury.

9. Cable Kickback

How much support is available? High. Cables allow for controlled, isolated movement.

Cable kickbacks are a fantastic isolation exercise for targeting the glutes. By working one leg at a time, they help correct muscle imbalances and improve the mind-muscle connection.

• Common Mistakes:
  1. Arching the lower back during the kickback.
  2. Using momentum instead of controlled movement.
  3. Not extending the leg fully.
• Pros:
  1. Isolates the glutes effectively.
  2. Helps correct muscle imbalances.
  3. Provides consistent tension through the cable.
• Cons:
  1. Limited to lighter weights compared to compound movements.
  2. Requires access to a cable machine.
• Tips:
  1. Focus on squeezing the glutes at the top of each rep.
  2. Keep your torso stable and core engaged.
  3. Adjust the cable height to find the most comfortable range of motion.

10. Hyperextension

How much support is available? Moderate. Requires a hyperextension bench or similar setup.

Hyperextensions are excellent for building posterior chain strength, including the glutes, hamstrings, and lower back. Adjusting your technique can shift the emphasis more toward the glutes.

• Common Mistakes:
  1. Hyperextending the lower back instead of engaging the glutes.
  2. Using momentum to lift rather than controlled movement.
  3. Failing to adjust the machine correctly for proper range of motion.
• Pros:
  1. Strengthens the glutes and lower back simultaneously.
  2. Great for improving posture and core stability.
  3. Easy to adjust for different fitness levels.
• Cons:
  1. Can strain the lower back if performed incorrectly.
  2. Requires specialized equipment.
• Tips:
  1. Keep your movements controlled and deliberate.
  2. Focus on squeezing the glutes at the top of the lift.
  3. Use added resistance (plates or dumbbells) to progress the exercise.

Hey everyone, don’t forget to check out my article 7 Effective Alternatives to the Bulgarian Split Squat, this exercise is one of the perfect exercises for the glutes.

Conclusion – The 10 Hip Thrust Alternatives

These 10 hip thrust alternatives offer diverse ways to build your glutes while keeping your training dynamic and engaging. From powerful compound movements like the back squat to glute-specific isolation exercises like the cable kickback, you’ll find an option for every fitness level and goal. Incorporate these into your routine and enjoy stronger, more sculpted glutes!

Let me know if you’d like further adjustments or enhancements!

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Author: Jack paul

Jack Paul is a well-known fitness writer and trainer. His writings on healthy living and fitness have inspired many individuals. References: "Jack Paul: A Fitness Icon," Fitness Today Magazine, 2023. "The Journey of Jack Paul," Health and Wellness Journal, 2022. Paul, J. (2021). Fitness and You: A Guide to a Healthier Life. New York: Wellness Press. Also you can read "Who is Jack Paul?" from the link below; https://gymratstyle.com/who-is-jack-paul/