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If you want to replace hip thrust in your workout, whether due to lack of equipment, discomfort, or just to add variety, there are several effective hip thrust alternatives that target the glutes, hamstrings, and core with great results.
1. Glute Bridge
The glute bridge is the simplest and most direct alternative to the hip thrust.
- How to do it: Lie on your back with knees bent and feet flat on the floor. Lift your hips until your body forms a straight line from shoulders to knees. Squeeze the glutes at the top and lower slowly.
- Main benefit: Doesn’t require a bench, easy to perform at home, and offers excellent glute activation.
2. Sumo Deadlift
The sumo deadlift engages glutes, hamstrings, and core with heavy loads.
- How to do it: Stand with feet wider than shoulder-width apart, grip the bar, and lift by driving through your hips.
- Main benefit: Allows progressive overload, builds strength, and provides wide muscle recruitment.
3. Cable Glute Kickback
The cable glute kickback is perfect for isolation and constant resistance.
- How to do it: Attach the ankle strap to the cable machine, kick your leg back while keeping your core stable.
- Main benefit: Constant tension on the glutes and better muscle control.
4. Bulgarian Split Squat
This single-leg squat variation heavily activates the glutes and requires balance.
- How to do it: Place one foot behind you on a bench and bend the front knee while keeping your chest upright.
- Main benefit: Builds stability, balance, and unilateral glute strength.
5. Traditional Squat
The squat remains a powerful movement to strengthen the glutes and legs.
- How to do it: Keep your back straight, squat down until your hips drop below your knees, and push up through your heels.
- Main benefit: Functional, simple, and effective without requiring special equipment.
Quick Comparison Table
| Exercise | Main Benefit |
|---|---|
| Glute Bridge | Easy to do, excellent glute activation |
| Sumo Deadlift | Heavy load, wide muscle recruitment |
| Cable Glute Kickback | Isolation and constant resistance |
| Bulgarian Split Squat | Balance, stability, and unilateral glute strength |
| Traditional Squat | Functional and effective for overall glutes |
Community Insights
Fitness enthusiasts often agree: “The sumo deadlift and Bulgarian split squat are top-tier for glute growth.”
Another adds: “Unilateral hip lifts without weights are surprisingly challenging and effective.”
These testimonials confirm that there are powerful glute exercises without a bench that can successfully replace hip thrust in your training.
How to Apply in Your Training
- Replace hip thrust with 1–2 of these exercises, 2 to 3 times per week.
- Start with the glute bridge before progressing to loaded variations.
- Add Bulgarian split squats or sumo deadlifts for more intensity.
- Use the cable glute kickback for isolation and targeted glute growth.
Hello! My name is Alan Teixeira and I am passionate about helping people live healthier, more balanced lives. From mindful eating to daily habits that promote physical and mental well-being, I believe that small, consistent changes can lead to powerful transformations.
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