Yeah, I do hate hip thrusts! I didn’t even go to the gym today because I programmed my workout with hip thrusts in it. *rolls eyes*
Now, I laugh at how stupid I was because I should have just taken the hip thrusts out and done alternative exercises, but I had it in my head to do these damn things to get the best workout possible… stupid.
Here’s the deal: hip thrusts have grown so popular, especially in the #fitspo Instagram influencer world. I mean, everyone is trying to turn their pancake booty into a 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, I hate hip thrusts with a burning desire and continue to look for alternative exercises for hip thrusts.
Reasons I hate hip thrusts:
- Set-up time
- I do hip thrusts often; I always program them into my work out because they are SUCH a great exercise, but I’m putting up 315 easy. Do you know how hard it is to set all that up? That’s getting a bar, a bench, a pad for the bar, and SIX 45lb weights! I’m tired now thinking about setting that up, and I basically pass out during it. 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.
- Clearly, they were the only reason I skipped the gym. 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. 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 my lifeless body over to the bar to set up for hip thrust, I’ve decided to do an alternative exercise to target my glutes and to build upon my shape. Of course, doing squats, deadlifts, and good mornings are great glute exercises, but I’m sure you’re already doing those exercises in combination with hip thrusts (like me) and wanting more variety.
Alternative Exercises to Hip Thrusts:
Hip extensions
I think these are done best on the smith machine, but if you’re short like me or the stoppers don’t come off or go low enough, then you’ll have to do these in a power rack or barbell platform and adjust the safety spotter bars for this movement because it’s performed on your knees.
- Get a mat and lower the bar low enough to place on your back and across your shoulders like you would doing a squat, expect starting on your knees.
*You can add weight to each side of the bar, but try the exercise and feel the movement before adding any plates.* - Begin by getting on your knees and keeping them slightly out with hips fully extended. Place the bar across your shoulders and back (traps).
- Start to lower your hips down to your heels, pushing your hips back, keeping your spine neutral.
- Once you touch your heels with your butt or when you feel a good stretch, drive back up, extending your hips and squeezing at the top.
Bulgarian split squat
I like to go heavy here and then regret it.
- Grab a bench and a set of dumbbells
- Stand a few feet in front of the bench with dumbbells in hand.
- Place one foot on the bench behind you with your toes down.
- Upright torso and squat down by lowering knee to the floor.
- Rise back up extending hip and squeeze glutes at the top.
- Finish reps on one leg before moving on to the other leg.
Cable pull-through
The best tip I can give you here, don’t make eye contact with anyone.
- 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 at the machine or tower, and grab one side of the rope in each hand. The rope will be between your legs.
- Walkout, leaving no slack in the cable. Your hands will be at your inner thighs holding the rope.
- Feet are shoulder-width and knees soft, allow the weight to pull you back but still keeping your hands at your inner thighs with the rope, hinging at the hips and lowering your chest.
- When you feel the stretch in your hamstrings, drive up into a standing position, and squeeze glutes at the top.
Smith Machine Donkey Kicks
These challenge me and I’m only able to add 5-pound plates to each side of the bar. Talk about a sweat sesh.
- 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 and try to keep tension.
*Try to move up and down without racking the bar until you’re finished.* - Finish reps on one leg before moving on to the other leg.