The 5 Best Hip Thrust Alternatives

If you’ve been building a lower body training routine, you’ve likely come across the hip thrust as a go-to glute exercise. It’s effective, well-researched, and widely used by athletes and gym-goers alike. But not everyone has access to a bench, a barbell, or the space to set up for hip thrusts comfortably.

Others may find the movement awkward, uncomfortable on the lower back, or simply want variety in their programming. Whatever the reason, there are plenty of powerful hip thrust alternatives that can deliver the same glute activation, posterior chain strength, and lower body development.

This guide breaks down the five best exercises you can use to replace or supplement hip thrusts, along with everything you need to know to make them work for your goals.

Key Takeaways

• Hip thrusts are excellent for glute development, but they’re not the only option
• Several exercises can match or closely replicate hip thrust benefits without a bench or barbell setup
• Glute bridges, Romanian deadlifts, cable pull-throughs, Bulgarian split squats, and donkey kicks are among the most effective alternatives
• Equipment needs vary, so there’s an option for home gym users and commercial gym members alike
• Combining two or three of these alternatives can provide well-rounded posterior chain training
• Proper form and mind-muscle connection matter more than the specific exercise you choose
• Progressive overload still applies, so look for ways to increase resistance or difficulty over time

Why People Look for Hip Thrust Alternatives

The hip thrust is a staple in glute training for good reason. Research consistently shows it produces high levels of glute maximus activation, particularly at the top of the movement where the hip is fully extended. But there are legitimate reasons to look for alternatives.

Common reasons people skip hip thrusts:

• No access to a bench or box at the right height
• Barbell digging into the hips without a pad
• Lower back discomfort during the movement
• Limited space in a home gym setup
• Wanting to add variety to avoid training plateaus
• Mobility limitations that make the setup difficult

If any of these apply to you, the good news is that the exercises below target the same muscles, including the gluteus maximus, gluteus medius, hamstrings, and hip extensors, with minimal trade-offs.

If you’re training at home and working around equipment limitations, it’s worth reading How to Build a Home Gym on a Budget for practical setup advice.

The 5 Best Hip Thrust Alternatives

1. Glute Bridge

The glute bridge is the most direct substitute for a hip thrust. The movement pattern is nearly identical, with the key difference being that your upper back stays flat on the floor rather than elevated on a bench. This makes it more accessible and easier to set up, especially at home.

How to perform it:

1. Lie flat on your back with knees bent and feet flat on the floor, hip-width apart
2. Press your feet into the ground and drive your hips upward
3. Squeeze your glutes at the top and hold for one to two seconds
4. Lower your hips slowly and repeat

You can progress the glute bridge by adding a barbell across your hips, using a resistance band just above the knees, or elevating your feet on a bench to increase the range of motion. The single-leg variation is also highly effective for isolating each glute independently and improving muscular imbalances.

Best for: Beginners, home gym users, anyone with limited equipment

2. Romanian Deadlift (RDL)

The Romanian deadlift is one of the most underrated glute exercises available. While it’s often categorized as a hamstring movement, it produces significant glute activation during the hip hinge pattern, particularly at the bottom of the movement where the glutes are stretched under load.

How to perform it:

1. Stand with feet hip-width apart, holding a barbell or dumbbells in front of your thighs
2. Hinge at the hips, pushing them backward as you lower the weight down your legs
3. Keep a slight bend in the knees and maintain a neutral spine throughout
4. Drive the hips forward to return to standing, squ top

The RDL trains the glutes through a longer range of motion than the hip thrust, which may offer additional muscle-building stimulus. It also strengthens the hamstrings and lower back simultaneously, making it a highly efficient compound movement.

For those interested in barbell training, the 10 Best Barbells of 2026 is a useful resource for finding the right equipment.

Best for: Intermediate to advanced lifters, those focused on posterior chain strength

3. Cable Pull-Through

The cable pull-through is an excellent machine-based alternative that closely mimics the hip thrust movement pattern. It uses a cable stack with a rope attachment and trains the hip extension movement in a standing position.

How to perform it:

1. Attach a rope to the low pulley of a cable machine
2. Face away from the machine, straddle the cable, and hold the rope between your legs
3. Hinge at the hips, letting the weight pull your hands back between your legs
4. Drive your hips forward to stand tall, squeezing the glutes at the top

Because the cable provides constant tension throughout the movement, the glutes are challenged across the full range of motion. This makes it particularly effective for developing the mind-muscle connection that carries over to other glute exercises.

Best for: Those with access to a cable machine, lifters working on hip hinge mechanics

4. Bulgarian Split Squat

The Bulgarian split squat is a single-leg exercise that delivers impressive glute activation, especially when the front foot is placed further forward. It also challenges balance, stability, and hip flexor mobility, making it a comprehensive lower body movement.

How to perform it:

1. Stand a few feet in front of a bench or elevated surface
2. Place one foot behind you on the bench, laces down
3. Lower your back knee toward the floor, keeping your torso upright
4. Drive through the front heel to return to the starting position

Research suggests that placing the front foot further from the bench shifts more emphasis onto the glutes rather than the quads. Adding dumbbells or a barbell increases the challenge significantly.

The Bulgarian split squat also addresses the unilateral strength imbalances that bilateral exercises like hip thrusts can mask. If one glute is weaker than the other, this exercise will expose and correct it over time. You might also want to explore 11 Best Alternatives to Lunges for more single-leg options that complement this movement.

Best for: Intermediate lifters, anyone with glute imbalances, athletes

5. Donkey Kick

The donkey kick is a bodyweight or banded exercise that isolates the gluteus maximus with minimal involvement from other muscle groups. While it may look simple, it’s highly effective when performed with proper form and progressive resistance.

How to perform it:

1. Start on all fours with your hands under your shoulders and knees under your hips
2. Keeping the knee bent at 90 degrees, drive one foot upward toward the ceiling
3. Squeeze the glute hard at the top of the movement
4. Lower the leg slowly and repeat before switching sides

Adding a resistance band around your thighs or ankle weights significantly increases the difficulty. The donkey kick is particularly useful as a warm-up activation exercise before heavier compound movements, or as a finisher at the end of a lower body session.

For more bodyweight and banded training ideas, check out 7 Great Resistance Band Exercises You Should Try.

Best for: Beginners, warm-up activation, home gym users

Comparing the Alternatives

How to Program These Alternatives

Tips for Getting the Most Out of These Exercises

• Focus on the mind-muscle connection. Before loading up, practice feeling the glutes contract at the top of each rep. This is especially important for beginners.
• Don’t rush the eccentric. Lowering slowly under control increases time under tension and promotes greater muscle growth.
• Progress consistently. Add weight, reps, or difficulty over time to continue seeing results.
• Combine exercises strategically. Pairing a compound movement like the RDL with an isolation exercise like the donkey kick gives you the best of both worlds.
• Warm up properly. Hip mobility work and activation drills before training can improve performance and reduce injury risk.

Nutrition also plays a role in how effectively you build muscle. For recovery and growth support, the Best Post-Workout Meals for Muscle Gain offers practical guidance on what to eat after training.

Conclusion

Hip thrusts are a proven and effective glute exercise, but they’re far from the only path to a strong, well-developed posterior chain. Whether you’re working around equipment limitations, dealing with discomfort, or simply looking to refresh your training, the five alternatives covered here offer genuine results.

The glute bridge and donkey kick are ideal starting points for beginners or home gym users. The Romanian deadlift and cable pull-through bring serious compound and machine-based stimulus to intermediate lifters. And the Bulgarian split squat adds unilateral strength and balance that few exercises can match.

Pick two or three that fit your situation, apply progressive overload consistently, and you’ll continue building the glute strength and muscle you’re after, with or without a hip thrust in your program.

Frequently Asked Questions

Are hip thrust alternatives as effective as hip thrusts for glute growth?

Several alternatives, particularly the Romanian deadlift and Bulgarian split squat, have strong research support for glute activation. While the hip thrust may have a slight edge in peak glute contraction, the alternatives are highly effective when performed consistently with proper form and progressive overload.

Can I do these exercises without any equipment?

Yes. The glute bridge and donkey kick require no equipment at all, making them ideal for home workouts. Adding a resistance band to either exercise can significantly increase the challenge without needing weights.

How many times per week should I train my glutes?

Most people respond well to training the glutes two to three times per week with adequate recovery between sessions. Beginners may see results with two sessions per week, while more advanced lifters often benefit from higher frequency.

Why do my hip thrusts hurt my lower back?

Lower back discomfort during hip thrusts is often caused by hyperextending the lumbar spine at the top of the movement. Focusing on a posterior pelvic tilt at the peak of the rep and avoiding excessive arching can resolve this issue. Alternatives like the glute bridge may also be more comfortable for some people.

Which hip thrust alternative is best for beginners?

The glute bridge is the best starting point for beginners. It uses the same movement pattern as the hip thrust, requires no equipment, and is easy to learn with good form before progressing to loaded variations.