As a trainer who’s helped countless clients build stronger, more powerful backsides, I know the barbell hip thrust is fantastic. It does hammer those glutes, hamstrings, and core like few other moves. But guess what? It’s not the only path to a killer booty. Several fantastic barbell hip thrust alternative target those exact same muscles – your gluteus maximus, hamstrings, and deep core stabilizers – using different tools or movement patterns.
The key is understanding how the hip thrust works: it’s all about hip extension – powerfully driving your hips forward against resistance. Any exercise that challenges your glutes and hamstrings to extend your hips under load can be a worthy substitute. Let me walk you through my top 6 go-to barbell hip thrust alternative that I use myself and recommend to clients constantly. These work, trust me.
1. Bulgarian Split Squat
- Why it works: Don’t underestimate this one! It forces each leg to work independently, building serious strength and stability. That deep drop? Pure glute and hamstring stretch and contraction, mimicking the hip extension drive of the thrust. It also smashes balance and core control.
- How to Do it (My Cues for Success):
- Stand a couple of feet in front of a bench or sturdy chair, facing away. Reach one foot back and rest the top of your foot on the bench. Keep your front foot planted firmly.
- Stand tall, chest proud, core tight. This is your start.
- Now, slowly lower your body straight down. Think about dropping your back knee directly towards the floor. Keep your front knee tracking over your ankle – don’t let it cave inwards!
- Feel that deep stretch in the front hip? Awesome. Drive powerfully through your front heel to stand back up. Squeeze that front glute hard at the top. That’s one.
- My Trainer Tip: Focus on the downward control and the explosive drive up through the heel. If balance is wobbly at first, ditch the weights and nail the form. It gets easier!
2. Kettlebell Swing
- Why it works: This is dynamite for power and posterior chain development! It teaches your glutes and hamstrings to explosively snap your hips forward (hello, hip extension!) using momentum, building serious strength and cardio. It hits the same major players as the thrust but in a dynamic, athletic way.
- How to Do it (The Safe & Powerful Way):
- Stand with feet slightly wider than shoulder-width, a kettlebell on the floor about a foot in front of you.
- Hinge hard at your hips (like you’re trying to close a car door with your butt), bend your knees slightly, and grab the kettlebell handle with both hands. Keep your back flat, chest up, shoulders pulled back. Arms are straight.
- Hike the kettlebell back between your legs – like a football snap. Feel the stretch in your hamstrings? Perfect.
- Now, explosively drive your hips forward, standing up tall. Let that hip snap send the kettlebell swinging up to about chest height. Your arms are just ropes holding on; the power comes ONLY from your hips and glutes.
- Let the kettlebell swing back down naturally, immediately re-hinging at your hips for the next rep.
- My Trainer Tip: This is NOT an arm lift! If your arms are bending a lot or your shoulders are aching, you’re using arms, not hips. Focus on that violent hip snap forward. Start light!
3. Single-Leg Glute Bridge
- Why it works: Zero equipment needed! This isolates one glute at a time, exposing weaknesses and imbalances like nothing else. It directly mimics the hip thrust motion (hip extension) but forces maximal glute engagement on one side while challenging your core like crazy to prevent rocking. Great for activation or finishing a workout.
- How to Do it (For Maximum Burn):
- Lie flat on your back, knees bent, feet flat on the floor close to your butt. Arms by your sides.
- Lift one foot off the floor, extending that leg straight out. Keep your thighs parallel.
- Drive through the heel of your planted foot, lifting your hips up towards the ceiling. Squeeze your glute on that working side HARD. Your body should form a straight line from shoulders to knee.
- Hold for a beat at the top – really feel that glute working! Slowly lower your hips back down with control, but don’t let them fully touch the floor before the next rep.
- My Trainer Tip: Keep your hips level! Don’t let them tilt sideways. If they start to dip, the move is too hard – do double-leg bridges first to build strength. Focus on that heel drive and glute squeeze.
4. Dumbbell Hip Thrust
- Why it works: This is the closest direct substitute. You get the exact same movement pattern as the barbell version, just using dumbbells instead. Placing the weight across your hips (use a pad if needed!) is often WAY more comfortable than a barbell. You still get that powerful hip extension focus.
- How to Do it (The Comfortable Alternative):
- Sit on the floor with your upper back against a sturdy bench or box. Roll a single dumbbell (or two smaller ones side-by-side) across your hip crease. Bend your knees, feet flat on the floor about hip-width apart.
- Brace your core. Drive through your heels, lifting your hips straight up until your body forms a straight line from shoulders to knees. Squeeze those glutes hard at the top!
- Hold briefly, then slowly lower your hips back down towards the floor.
- My Trainer Tip: Keep your chin slightly tucked to avoid straining your neck. Focus on driving straight up through the heels, not pushing back into the bench. The dumbbell should feel stable across your hips.
5. Barbell Back Squat
- Why it works: Yes, squats! A deep back squat demands massive hip extension on the way up out of the hole. Your glutes and hamstrings HAVE to fire powerfully to stand you up. While it works quads more than a pure hip thrust, it’s a fundamental builder of overall lower body strength and glute power. The hip thrust angle is more isolated, but the squat builds functional strength.
- How to Do it (Focusing on the Glute Drive):
- Set up a barbell safely on a rack at upper chest height. Step under it, letting it rest across your upper back/traps (not your neck!). Grip the bar firmly, slightly wider than shoulder-width.
- Unrack the bar, step back carefully. Feet roughly shoulder-width apart or slightly wider, toes pointing slightly out.
- Take a big breath, brace your core hard. Initiate the movement by pushing your hips back first, then bend your knees to lower down. Aim to get your hips at least parallel to your knees, or deeper if mobility allows. Keep your chest up and back flat.
- Drive powerfully through your entire foot (especially heels!), extending your hips and knees simultaneously to stand back up. Squeeze your glutes forcefully at the very top.
- My Trainer Tip: Really focus on leading with the hips – sit back like you’re aiming for a chair. The depth and powerful hip drive on the ascent are key for glute engagement. Don’t just drop straight down and up!
6. Romanian Deadlift (RDL)
- Why it works: This move is the king of the hip hinge. It places an incredible stretch and load directly on your hamstrings and glutes as you lower the weight, forcing them to contract powerfully to pull you back up (hip extension!). It teaches you how to use your posterior chain effectively and builds strength right where the hip thrust also excels.
- How to Do it (Master the Hinge):
- Stand tall holding a barbell, dumbbells, or kettlebells in front of your thighs. Feet hip-width apart, soft knees.
- Brace your core. Initiate the movement by pushing your hips straight back behind you. Keep your back perfectly flat and chest proud. Let the weights slide down close to your legs.
- Feel an intense stretch in your hamstrings? Go only as far as you can while maintaining a flat back. Your knees should only have a slight bend.
- Now, drive your hips forward powerfully to stand back up. Squeeze your glutes hard at the top. Imagine you’re trying to crush a walnut between them!
- My Trainer Tip: This is NOT a squat! The bend comes almost entirely from the hips pushing back. Keep the weights close to your body the whole time. If your back rounds, you’ve gone too low. Focus on that hamstring stretch and powerful hip snap forward to stand.
Stop letting a missing barbell derail your glute goals. Experiment with these proven barbell hip thrust alternative. Find the 2 or 3 barbell hip thrust alternative that you really feel working in the right places, that fit your equipment and feel good on your body. Master the form, load them progressively, and watch those gains keep coming. You’ve got this! Now go ignite those glutes!
Welcome! I’m Jordan Mitchell, the dedicated editor at Leadman Fitness, where we specialize in manufacturing high-quality bumper plates, barbells, weight machines, kettlebells, and dumbbells. With a passion for fitness and a keen eye for detail, I ensure that our product information is clear, accurate, and engaging for our customers. My role involves collaborating closely with our design and production teams to highlight the innovative features and superior craftsmanship that set Leadman Fitness apart in the industry. Whether you’re a professional athlete or a fitness enthusiast, I’m here to provide you with the information you need to achieve your training goals with our top-of-the-line equipment.