If you’re looking to build strong glutes but don’t have a barbell or just want some variety, you might be wondering what can i do instead of barbell hip thrust. The good news is there are many effective alternatives that target the same muscles.
These exercises can help you develop strength and shape using different equipment or just your bodyweight. You can easily fit them into your routine at home or the gym.
What Can I Do Instead of Barbell Hip Thrust
You can choose exercises based on the equipment you have available. Each option focuses on hip extension, which is the key movement for glute development.
Bodyweight Alternatives for Home Workouts
You don’t need any equipment to start working your glutes effectively. These moves use your own body for resistance.
- Single-Leg Glute Bridge: This increases the challenge on each side. Lie on your back with one knee bent and foot flat, extend the other leg. Lift your hips high, then lower with control.
- Frog Pumps: With your knees bent out wide and soles of your feet together, perform small, rapid pumps upward. This creates a strong burn in the glutes.
- Marching Glute Bridge: Hold your hips at the top of a bridge position. Then, slowly alternate lifting each foot an inch off the ground, keeping your pelvis stable.
Dumbbell and Kettlebell Swaps
If you have access to free weights, you can add significant load to your glute exercises. These are very practical substitutes.
- Dumbbell Hip Thrust: Simply hold a single dumbbell across your hips. The technique is identical to the barbell version, making it an easy switch.
- Kettlebell Swing: This is a dynamic, powerful movement. Hinge at your hips and use your glutes to propel the kettlebell forward to chest height, not with your arms.
- Goblet Squat: Holding a kettlebell or dumbbell at your chest, squat deep. Focus on pushing your knees out and driving up through your heels to engage the glutes.
Cable Machine and Resistance Band Options
These tools provide constant tension throughout the movement. That can lead to great muscle activation.
- Cable Pull-Through: Face away from a cable machine with a rope attachment. Hinge forward, then squeeze your glutes to pull the rope through your legs as you stand up.
- Banded Hip Thrust: Place a resistance band just above your knees. As you thrust upward, press your knees out against the band. This also works the outer glutes.
- Standing Cable Kickback: Attach an ankle strap to a low cable. Kick your leg straight back, leading with your heel and squeezing your glute at the top.
Compound Lifts That Work the Glutes Hard
Big, multi-joint movements are excellent for overall strength and they heavily involve the glutes. Don’t overlook these.
- Romanian Deadlifts (RDLs): With a slight bend in your knees, hinge at your hips to lower the weight down your legs. Focus on feeling a deep stretch in your hamstrings and glutes as you return to standing.
- Step-Ups: Using a bench or box, step up leading with one leg. Push through the heel of the working leg to lift yourself up, rather than jumping off the back foot.
- Lunges: All variations, like reverse, walking, or curtsy lunges, require significant glute strength for stability and power during the pushing phase.
How to Perform Key Alternatives Correctly
Form is crucial to feel it in the right places and avoid injury. Here’s a closer look at two top choices.
Mastering the Single-Leg Glute Bridge
This exercise challenges stability and prevents strength imbalances. Follow these steps:
- Lie on your back with one knee bent, foot flat. Extend the other leg toward the ceiling.
- Push through the heel of your grounded foot to lift your hips up. Your body should form a straight line from shoulder to knee.
- Hold for a second at the top, squeezing your glute hard.
- Slowly lower your hips back down, but don’t let them completely touch the floor before the next rep.
Executing the Perfect Cable Pull-Through
This move teaches the hip hinge pattern and builds powerful glutes.
- Set a rope attachment on a cable machine to the lowest setting. Stand facing away from the machine, feet shoulder-width.
- Reach back and grab the rope between your legs, keeping your arms straight. Hinge at your hips, pushing your butt back while keeping your back flat.
- Once you feel a stretch in your hamstrings, drive your hips forward to stand up. Use your glutes to pull the weight, not your arms.
- Control the weight as you hinge back for the next repetition.
Building a Routine Without Hip Thrusts
You can structure a complete lower body day using these alternatives. Here’s a simple sample workout.
- Warm-up: 5-10 minutes of light cardio and dynamic stretches like leg swings.
- Main Lift: Romanian Deadlifts – 4 sets of 8 reps.
- Secondary Move: Dumbbell or Bodyweight Hip Thrusts – 3 sets of 12-15 reps.
- Accessory Work: Step-Ups – 3 sets of 10 reps per leg, and Banded Side Steps – 2 sets of 15 steps per side.
Remember to rest about 60-90 seconds between sets. Focus on quality of movement over the amount of weight lifted, especially when learning a new exercise.
Common Mistakes to Avoid
Even with simpler exercises, form errors can reduce their effectiveness. Watch out for these issues.
- Arching Your Lower Back: At the top of a bridge or thrust, avoid overextending your spine. Aim for a straight line from knees to shoulders.
- Using Momentum: In swings or kickbacks, don’t jerk the weight. The power should initiate from your hips, not a rounded back or shoulders.
- Not Going Full Range: Make sure you lower your hips enough to feel a stretch in the glutes at the bottom of each rep. Partial reps give partial results.
- Letting Knees Collapse: During any squat or lunge variation, press your knees outward in line with your toes to protect your joints and better activate the glutes.
FAQ: Your Questions Answered
What is a good substitute for hip thrusts?
Excellent substitutes include single-leg glute bridges, dumbbell hip thrusts, cable pull-throughs, and Romanian deadlifts. They all emphasize the hip extension movement.
How can I work my glutes without a barbell?
You can use dumbbells, kettlebells, resistance bands, cable machines, or just your bodyweight. Exercises like frog pumps, goblet squats, and banded kickbacks are highly effective.
Are hip thrust alternatives as good?
Yes, many alternatives provide comparable glute activation. The best exercise is often the one you can perform consistently with good form and proper loading.
Can I build glutes with only bodyweight?
Absolutely. By increasing reps, adding pauses, or using single-leg variations, you can create significant tension. For continued growth over time, adding external weight becomes helpful.
What exercises target the glutes from different angles?
Thrusts and bridges target the main bulk. For the side glutes (medius), include moves like clamshells or banded side walks. For overall development, compound lifts like squats and lunges are great.