Confessions: I hate hip thrusts! There have been times I have dreaded them so much, I end up skipping my entire workout because they have been added into my program… which I did to myself. *rolls eyes*
Now, I laugh at how stupid I have been because I could have just taken the hip thrusts out and done alternative exercises, but I’ve had it in my head that hip thrusts are the ultimate exercise to get the best workout possible regardless of how I feel… stupid.
Here’s the deal: hip thrusts have grown so popular, especially in the #fitspo Instagram influencer world. I mean, everyone is showing before and afters of their pancake booty into a now plump peach, and the hip thrust, if done correctly, will do just that because it’s an excellent exercise to develop growth and overall strength. But, as much as hip thrusts are increasing in popularity and likes, there are exercises you can do to build your booty without doing one [hip thrust] rep.
Reasons I hate hip thrusts:
- Set up time
- I do hip thrusts often; I always program them into my work out because they are a good exercise, but on a light load, I’m putting up 315, and the set up is hard. It includes: getting a bar, a bench, a pad for the bar, and six 45lb weights! I’m tired now thinking about setting that up. Some days, it’s not worth it to me to put in all the work, and I end up not doing the exercise at all or skipping the gym altogether because of a SINGLE exercise.
- They stress me out.
- I think about them and get in a bad mood.
- No change
- I don’t see much change in the shape of my glutes from hip thrusts as I do some other exercises now. I could change up my stance, do bodyweight, add a band, use the hip thrust machine, but again, when you don’t enjoy doing something, you have to wonder why you’re doing it?
Instead of dragging on this way, I’ve continued my workouts in adding alternative exercises to target my glutes and to build upon my shape. Of course, doing squats, deadlifts, and good mornings are great glute exercises—which are also alternatives exercises to the hip thrusts— but I’m already doing those exercises in combination with hip thrusts, and variety is ideal for glute building (gluteus maximus, gluteus medius, and gluteus minimus).
Alternative Exercises to Hip Thrusts:
Single-Leg Hip Thrusts
Ok, it’s still a hip thrusts, BUT, it doesn’t involve the whole set up, which for me, I LIKE. Forget about ego lifting here, this still challenges glute activation by working one leg at a time and relying more on core stability and building unilateral strength. This exercise can be performed with bodyweight or by placing a dumbbell on your hips.
How to Perform:
- Sit on the floor with your upper back against a bench and one foot planted on the ground.
- Extend the other leg straight out or bent at the knee.
- Drive through your heel and lift your hips toward the ceiling, squeezing your glutes at the top.
- Lower back down with control and repeat.
- Complete all reps on one leg before switching to the other.
Bulgarian split squat
I like to think I can go heavy, and then regret it. Another no-love exercise in the gym, but I prefer them over the hip thrust. This split squat not only hammers the glutes but also engages the quads, hamstrings, and core.
How to Perform:
- Grab a bench and a set of dumbbells.
- Stand a few feet in front of the bench with dumbbells in hand.
- Rest one foot on the bench behind you with your toes down.
- Lean slightly forward and squat down by lowering your back knee to the floor.
- Rise back up by extending your hip and squeezing your glutes at the top.
- Finish all reps on one leg before switching to the other.
Cable pull-through
Like the hip thrust, this is one of those exercises where avoiding eye contact is key. This exercise mimics the mechanics of a hip thrust but allows for continuous tension from the cable, making it a great option for glute activation and hypertrophy.
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How to Perform:
- Get to the cables and find the rope attachment.
- Attach the rope to the cable and adjust the machine height, bringing it to the floor. Find a weight you’re comfortable working with.
- Stand over the rope with your back facing the machine, grabbing one side of the rope in each hand (the rope will be between your legs).
- Walk forward until there’s no slack in the cable, with your hands at your inner thighs holding the rope.
- Keep your feet shoulder-width apart and your knees soft. Hinge at the hips, allowing the weight to pull you back while keeping your hands at your inner thighs.
- When you feel a stretch in your hamstrings, drive up into a standing position and squeeze your glutes at the top.
Smith Machine Donkey Kicks
These challenge me and isolate my glutes with a lighter load—I’m only able to add 5-pound plates to each side of the bar. Also, the fixed bar path allows for better focus on the glutes without worrying about balance.
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How to Perform:
- Get a mat and set the bar up to about knee height.
- In front of the rack, get down on your hands and knees.
- Find your balance and lift one leg up to place a foot under the bar to lift.
- Push the bar up until you feel the squeeze in your glutes.
- Lower down with control, keeping tension in the glutes.
- Try to move up and down without racking the bar until you finish the set.
- Complete all reps on one leg before switching to the other.
Glute Bridge
A similar movement pattern to hip thrusts except with a shorter range of motion. You can get strong activation with loading the bar, but you won’t be able to lift as much as you would in a hip thrust.
How to Perform:
- Lie on your back with knees bent and feet flat on the floor, hip-width apart.
- Add weight to your barbell and get under the bar. Line the bar to your hips.
- Press through your heels and lift your hips toward the ceiling. Your shoulders will stay on the ground, making a straight line from shoulders to knees. Avoid overextending your lower back.
- Hold the top position and then slowly bring your hips back to the floor.