Hip thrust alternative exercises were exactly what I needed when I got tired of the same old glute routine.
At first, hip thrust machines gave me that great glute burn and fast results. But over time, they didn’t feel as effective, and I started losing interest.
That’s when I realized I needed to try something else. Finding hip thrust alternatives made all the difference for me. In this post, I’m sharing 10 alternative exercises that helped me get stronger, stay consistent, and actually enjoy my workouts again—like squats, kettlebell swings, sumo deadlifts, cable pull-through, romanian deadlift, glute bridge, cable kickback, and hyperextension.
I feel it all through my legs and glutes. It just makes me feel solid and strong.
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This lights up my glutes and hamstrings fast and doesn’t stress my back.
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It works my glutes, inner thighs, and hamstrings, and that wide stance makes me feel strong.
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It burns my glutes and hamstrings while testing my balance.
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This crushes my glutes and quads and makes one leg work harder than ever.
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It powers up my glutes and hamstrings while giving me a mini cardio blast.
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I feel it deep in my glutes and hamstrings, and it helps fix strength imbalances.
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My glutes fire instantly, and the movement stays smooth and focused.
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I get a great glute and lower back workout, and it helps me stay strong overall.
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This hits my glutes and hamstrings hard while keeping my lower back happy.
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Okay, so how do you pick the right alternative to hip thrust? Honestly, it depends on what you want to focus on.
Here are some references:
| Goal | Recommended Alternatives | Reason |
|---|---|---|
| For Strength | Sumo Deadlift, Barbell Back Squat | Focuses on heavy lifting for building strength. |
| For Glute Activation | Single-Leg Glute Bridge, Bulgarian Split Squat, Cable Kickback | Isolates and activates the glutes effectively. |
| For Core Engagement | Kettlebell Swing, Reverse Hyperextension | Engages both glutes and core. |
| For Balance and Stability | Split-Stance Romanian Deadlift, Bulgarian Split Squat | Improves balance and unilateral strength. |
Trying a hip thrust alternative really made a difference for me. My glutes are stronger, and workouts don’t feel like a chore anymore.
That’s what made the biggest difference for me.
I believe you can do it too.
Persistence is everything.
Related article：https://www.inpek-fitness.com/standing-hip-thrust-machine/
I’m Jessica Camp, a passionate fitness enthusiast and the creative force behind Inpek Fitness’s content. With over a decade in the fitness industry, I combine my expertise in exercise science with a deep knowledge of commercial gym equipment. I’m dedicated to promoting health and wellness by sharing valuable tips, training techniques, and the latest trends in Pin Loaded Machines, Plate Loaded Machines, Multi Function Gym Machines, Gym Multi, and Free Weights. Whether you’re a gym owner or a fitness enthusiast, my articles are crafted to inspire and empower you to reach your fitness goals. When I’m not writing, I love working out and exploring innovative fitness solutions.
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