Looking for different ways to work your glutes besides hip thrusts? Hip thrusts are a popular exercise for strengthening and toning the glute muscles. You do them by pushing your hips upward while your back is on a bench. They are great for building strong, toned buttocks but sometimes you need a change or don’t have the right equipment.

Maybe you want to try something new or you can’t do hip thrusts due to space or equipment. It’s good to have different exercises for the same muscles. This keeps your workouts interesting and works the muscles in new ways.

Here are the 10 best alternatives to hip thrusts.

1. Glute Bridge

Glute bridges are a fundamental exercise targeting the gluteus maximus, hamstrings, and core muscles. It serves as a foundational move for enhancing lower body strength and improving posture. Its simplicity allows for execution almost anywhere, requiring no equipment for its basic form. The move centers around lifting the hips towards the ceiling, creating a straight line from the knees to shoulders, which intensely activates the glute muscles.

How to do it:

  • Lie on your back with knees bent and feet flat on the ground, shoulder-width apart.
  • Place your arms at your sides for stability.
  • Lift your hips towards the ceiling by squeezing your glutes while keeping your back straight.
  • Pause at the top, then slowly lower your hips back to the starting position.

2. Single-leg Glute Bridge

Enhancing the classic glute bridge, the single-leg variation increases difficulty by engaging one leg at a time. It not only targets the glutes but also promotes muscular balance and core stability. The exercise puts more emphasis on each glute individually, ensuring both sides of the body work equally hard.

How to do it:

  • Start in the same position as the glute bridge, but extend one leg out in front.
  • Push through the heel of the foot that remains on the ground, lifting your hips.
  • Keep your extended leg in alignment with your body.
  • Lower back down and repeat before switching legs.

3. Romanian Deadlift (RDL)

The Romanian Deadlift accentuates the hamstrings and glutes through a controlled lowering and lifting motion. It emphasizes the hip hinge, a fundamental movement pattern, crucial for lower body strength and stability. The RDL is adaptable, allowing the use of barbells, dumbbells, or kettlebells for resistance. It’s particularly effective for enhancing posterior chain strength.

How to do it:

  • Stand with feet hip-width apart, holding a weight in front of your thighs.
  • Hinge at the hips, with a slight bend in the knees, lowering the weight towards the ground.
  • Keep your back straight and head in line with your spine.
  • Return to the starting position by driving through your heels.

4. Cable Pull Through

Cable pull throughs offer a unique way to work the glutes and hamstrings by using continuous tension from a cable machine. The exercise promotes hip hinge mechanics, similar to the RDL, but with a constant force applied through the cable. It helps build posterior chain strength effectively.

How to do it:

  • Stand facing away from a cable machine, with the pulley set to the lowest height.
  • Reach between your legs to grab the cable attachment with both hands.
  • With a slight bend in the knees, hinge at the hips and allow the cable to pull you back.
  • Thrust your hips forward to return to the starting position.

5. Bulgarian Split Squat

The Bulgarian split squat is a dynamic exercise targeting the glutes, quads, and hamstrings. By elevating the rear foot on a bench or stable platform, it creates an imbalance that forces the muscles to work harder. This exercise not only improves strength but also enhances balance and coordination across the lower body.

How to do it:

  • Stand in front of a bench or raised surface and extend one foot back onto it.
  • Lower your body by bending the front knee, keeping your torso upright.
  • Drop until your front thigh is parallel to the ground.
  • Push through the heel of your front foot to return to the start.

6. Step-ups

Step-ups effectively target the glutes, quads, and hamstrings, utilizing a bench or platform. This exercise simulates stair climbing, a daily activity, making it functional and practical for strengthening the lower body. As one progresses, adding weight through dumbbells or a barbell can increase the challenge, further engaging the muscle groups involved.

How to do it:

  • Stand in front of a bench or a sturdy platform.
  • Place one foot on the bench, ensuring the entire foot is on the surface.
  • Push through the heel of the elevated foot, lifting your body onto the bench.
  • Step down and repeat before switching legs.

7. Goblet Squat

Goblet squats focus on the lower body muscles, including the glutes, quads, and hamstrings, while also engaging the core for stability. Holding a weight close to the chest increases the intensity of the traditional squat, encouraging deeper movement that more effectively targets the muscles.

How to do it:

  • Stand with feet shoulder-width apart, holding a kettlebell or dumbbell close to your chest.
  • Lower down into a squat, keeping your back straight and chest up.
  • Ensure your knees do not go beyond your toes.
  • Push through your heels to return to the starting position.

8. Resistance Band Lateral Walk

Resistance band lateral walks target the gluteus medius, an often neglected muscle, crucial for thigh abduction and stabilization of the pelvis. The constant tension from the resistance band challenges the muscles throughout the movement, promoting strength and endurance.

How to do it:

  • Place a resistance band around your legs, just above the knees or ankles.
  • Assume a half-squat position, with your feet shoulder-width apart.
  • Step to the side while keeping the band taut, then follow with the other leg.
  • Continue moving in one direction before switching to the other side.

9. Kettlebell Swings

Kettlebell swings are a dynamic, explosive exercise that works the glutes, hamstrings, lower back, and core. This movement not only builds muscle but also improves cardiovascular fitness and enhances explosive power, making it a versatile addition to any workout routine.

How to do it:

  • Stand with feet slightly wider than hip-width apart, with a kettlebell on the ground in front of you.
  • Hinge at the hips to grab the kettlebell with both hands, keeping your back flat.
  • Swing the kettlebell back between your legs, then thrust your hips forward to swing it up to chest height.
  • Allow the kettlebell to swing back down, hinging at the hips again.

10. Deadlifts

Deadlifts are a compound exercise that engages the entire posterior chain, including the glutes, hamstrings, lower back, and core. They are critical for building strength, improving posture, and enhancing athletic performance. Variants like the conventional, sumo, and trap bar deadlift allow for customization according to individual preferences and goals.

How to do it:

  • Stand with your feet hip-width apart, with the barbell over the center of your feet.
  • Bend at the hips and knees to grip the bar, with hands shoulder-width apart.
  • Keeping your back flat, lift the bar by extending your hips and knees to a full standing position.
  • Lower the bar back to the ground by bending at the hips and controlling the descent.

what muscles does hip thrust work?

The hip thrust primarily targets the gluteus maximus, which is the largest muscle in the gluteal group and one of the strongest muscles in the human body.

Gluteus Medius and Minimus: While the gluteus maximus is the primary target, the medius and minimus, located on the outer surface of the pelvis, also engage during the movement. These muscles play crucial roles in stabilizing the pelvis and providing support for the hip joint.

Hamstrings: Located on the back of the thigh, the hamstrings work in concert with the glutes to extend the hip during the upward phase of the hip thrust. They play a secondary role but are still significantly engaged.

Quadriceps: Found on the front of the thigh, the quadriceps are involved in stabilizing the knee joint during hip thrusts. While they are not the primary focus of the exercise, maintaining control during the movement engages these muscles.

Core Muscles (including the erector spinae, rectus abdominis, and obliques): The core muscles are engaged throughout the exercise to stabilize the torso and prevent excessive arching of the lower back. This engagement is critical for executing the movement safely and effectively.

Adductors: Located on the inner thigh, the adductors help stabilize the legs during the hip thrust.