Hip thrust alternatives

On a machine

• 

  

  Glutes

  Hip Thrust Machine

  Same movement with a belt instead of a barbell, so setup takes seconds.

  MachineBeginner
• 

  

  Glutes

  Smith Machine Hip Thrust

  The bar stays on a fixed track, which makes heavy sets easier to set up and rack.

  Smith MachineBeginner

With dumbbells, a barbell or a kettlebell

• 

  

  Glutes

  Barbell Glute Bridge

  Closest match. The same hip drive with your upper back on the floor, so no bench is needed.

  BarbellIntermediate
• 

  

  Glutes

  Dumbbell Hip Thrust

  One dumbbell across your hips works until about 60 lb, when it gets awkward to balance.

  DumbbellBeginner
• Hamstrings

  Romanian Deadlift

  Trains your glutes and hamstrings through a hinge instead of a thrust. Worth having in your week anyway.

  BarbellIntermediate
• 

  

  Quads

  Bulgarian Split Squat

  Loads one glute at a time, especially if you lean slightly forward.

  DumbbellIntermediate
• 

  

  Glutes

  Kettlebell Swing

  The same hip snap done fast. Good glute work when you only have one kettlebell.

  KettlebellsBeginner

At home

• 

  

  Glutes

  Single Leg Glute Bridge

  Doubles the load on each side with no equipment.

  BodyweightBeginner
• 

  

  Glutes

  Butt Lift (Bridge)

  The two-leg glute bridge on the floor. Start here if hip thrusts are new to you.

  BodyweightBeginner
• 

  

  Glutes

  Glute Kickback

  Works one glute at a time on your hands and knees.

  BodyweightBeginner

How to pick

If the bench and bar setup is the problem, use the machine. If the barbells are all taken, a dumbbell hip thrust or barbell glute bridge keeps the same movement. Match your planned sets and reps, and pause for a second at the top of every rep either way.

Hip thrust alternatives FAQ