7 Best Hip Thrust Alternatives Using Only Free Weights

Need hip thrust alternatives? Totally get it.

Maybe the setup’s just annoying. Or maybe you’re at home with nothing but a barbell or some dumbbells.

Either way—you still want to train glutes. Hard. You want that burn. That sore-walk-the-next-day kind of feeling. Just without the hassle.

The good news? You don’t need machines. You don’t need fancy gear. There are plenty of simple moves that get the job done.

In this post, I’ll show you 7 free weight exercises that work just as well as hip thrusts: Romanian Deadlift, Dumbbell Step-Ups, Bulgarian Split Squat, Barbell Good Morning, Barbell Back Squat, Barbell Glute Bridge, and Sumo Deadlift.

Top 7 Best Hip Thrust Alternatives

These 7 glute exercises use just dumbbells or a barbell—and they get the job done.

Romanian Deadlift

No bench. No big setup. Just a barbell or dumbbells and you’re ready. 

This one works great at home, in small spaces.

🎯 What does it work?

• Glutes (main target)
  
• Hamstrings (stretch + support)
  
• A little lower back (just to stay stable)
  

🔄 How to make it work

• Stand tall with weights in hand. Feet about hip-width.
  
• Slight bend in the knees—not locked, not a squat.
  
• Push your hips back, like you’re closing a door with your butt.
  
• Let the weights slide down your legs. Keep your back straight.
  
• Stop when your hamstrings feel tight—don’t force it lower.
  
• Use your glutes to pull yourself back up.
  

Tips:

• Keep the weights close to your legs.
  
• Focus on the stretch going down, the squeeze coming up.
  
• Go slow. That’s where the magic happens.

Dumbbell Step-Ups

It’s great if you want to train glutes without machines—or just want a move that hits one leg at a time. All you need is a box or step and a pair of dumbbells. 

🎯 What does it work?

• Glutes (main driver)
  
• Quads
  
• Hamstrings (support the lift)
  

🔄 How to make it work

• Hold dumbbells by your sides. Stand close to the box.
  
• Step up with one foot and push through your heel.
  
• Keep your chest up and core tight—don’t lean forward.
  
• Stand all the way up, then lower yourself slowly.
  
• Switch legs, or do all reps on one side first.
  

Tips:

• Don’t rush—control the down, not just the up.
  
• Use a box that’s below or around knee height.
  
• Focus on one leg doing the work, not bouncing off the other.
  

Bulgarian Split Squat

This one’s a burner. It works one leg at a time, forces balance. 

Perfect if you want strong legs without heavy weights.

🎯 What does it work?

• Glutes (mostly on the front leg)
  
• Quads
  
• Core (for balance)
  

🔄 How to make it work

• Stand in front of a bench. Put one foot behind you, laces down.
  
• Hold dumbbells or go bodyweight to start.
  
• Keep your front foot far enough forward so your knee doesn’t go past your toes.
  
• Lower your back knee straight down—don’t lean forward too much.
  
• Push through your front heel to stand back up.
  

Tips:

• Keep your chest lifted and your core tight.
  
• If balance is a struggle, hold onto a wall or drop the weights.
  
• Go slow. You’ll feel this one quick.
  

Barbell Good Morning

Looks simple, feels intense. This move builds strength in your glutes and hamstrings with just a barbell. 

Great when you want to hit the back of your body without heavy lifting.

🎯 What does it work?

• Glutes
  
• Hamstrings
  
• Lower back
  

🔄 How to make it work

• Rest a barbell on your upper back—same spot as a back squat.
  
• Stand tall, feet about hip-width.
  
• Slight bend in your knees—don’t turn it into a squat.
  
• Hinge at your hips and lean your torso forward.
  
• Go until your chest is near parallel to the floor.
  
• Use your glutes to pull yourself back up.
  

Tips:

• Start light and master the form first.
  
• Keep your eyes on the floor a few feet ahead—helps protect your neck.
  
• Don’t round your back. Ever.

Barbell Back Squat

A classic for a reason. This full-body move hits your glutes hard—especially if you go deep.

It’s a staple on leg day and works with any fitness level.

🎯 What does it work?

• Glutes
  
• Quads
  
• Hamstrings
  
• Core
  

🔄 How to make it work

• Set the bar on your upper back.
  
• Stand with feet shoulder-width or a little wider.
  
• Toes out slightly, chest up, core tight.
  
• Bend your hips and knees together, like sitting in a chair.
  
• Go as low as you can without rounding your back.
  
• Push through your heels to stand up.
  

Tips:

• Focus on depth before loading weight.
  
• Keep your knees in line with your toes.
  
• Don’t rush—own each rep.
  

Barbell Glute Bridge

Short range of motion. Big payoff. This move loads the glutes directly without needing to use your lower back. 

Quick to set up and perfect when you want pure glute work.

🎯 What does it work?

• Glutes (main focus)
  
• Hamstrings (minor)
  
• Core
  

🔄 How to make it work

• Sit on the floor, back against a bench.
  
• Roll a barbell over your hips and bend your knees.
  
• Brace your core, feet flat.
  
• Drive your hips up until your thighs and torso form a straight line.
  
• Squeeze your glutes at the top, then lower slowly.
  

Tips:

• Use a bar pad or towel for comfort.
  
• Don’t arch your back—stop when your ribs and hips line up.
  
• Pause at the top for extra burn.
  

Sumo Deadlift

Wider stance, different feel. This deadlift style shifts more work to your hips and glutes.

Great if you want a heavy move that still targets the backside.

🎯 What does it work?

• Glutes
  
• Hamstrings
  
• Inner thighs
  
• Lower back
  

🔄 How to make it work

• Stand wide, feet turned out a little.
  
• Grab the bar with hands inside your legs.
  
• Drop your hips and keep your chest tall.
  
• Push through the floor to lift the bar.
  
• Squeeze your glutes at the top, then lower it slow.
  

Tips:

• Don’t let your knees cave in—push them out.
  
• This version is more hip-driven than regular deadlifts.
  
• Keep your back flat and your arms relaxed.

How to choose the right hip thrust alternatives

You don’t need to do all hip thrust alternatives. Pick what works for your space, your gear, and your goals. Here’s a simple way to figure it out.

→ Training at home

No machines? No problem. These moves need just a pair of dumbbells—and maybe a box or bench.

→ Want to go heavy

Looking to move big weight and build strength? These moves load well and hit the posterior chain hard.

→ No bench available

If the gym’s packed or you’re working out in your garage, go for standing-only moves. No setup. No fuss.

→ Beginner-friendly options

If you’re just starting out, these exercises are easy to learn and low risk—while still very effective.

💡 Quick tip: You only need 2–3 of these in a workout. Focus on quality, not quantity.

Want variety? Rotate your choices every few weeks, but stick with each long enough to feel progress.

At the end of the day, it’s not about doing all seven hip thrust alternatives.
It’s about choosing the right ones—for your space, your gear, and your body.

Some people love barbell squats. Others stick to dumbbells at home. Doesn’t matter. What matters is that your glutes are working, and you’re actually showing up.

You’ve got options. You’ve got structure. Now you just need consistency.

Pick 2 or 3. Focus on form.
Stick with it. Your glutes will thank you later.

Alex Carter

Hi, I’m Alex Carter, part of the editorial team at Leadman Fitness. We specialize in crafting premium custom racks, cable machines, functional trainers, and strength accessories for home and commercial gyms. With a background in competitive powerlifting and gym design consulting, I’ve spent years testing gear under heavy loads and optimizing layouts for efficiency.
I focus on translating real-world user frustrations—like space limitations, budget constraints, or durability needs—into actionable solutions. By collaborating directly with our engineers and facility owners, I ensure our custom equipment evolves to solve the unspoken challenges lifters face daily. What I share isn’t textbook advice; it’s battle-tested insight from racks I’ve welded, cables I’ve replaced, and gym floors I’ve trained on.