10 Best Barbell Hip Thrust Alternatives for Home & Gym

The Barbell Hip Thrust is done lying on your back with a barbell. Ranked closest by our scoring: the Glute Bridge Two Legs On Bench, the Rear Decline Bridge and the Bench Hip Extension.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Barbell Hip Thrust

Barbell Hip Thrust
Primary muscle
Glutes
Equipment
Barbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Calves, Hamstrings

How to perform Barbell Hip Thrust
  1. Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.
  2. Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
  3. Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.
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Ranked Barbell Hip Thrust Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Hip Thrust on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Glute Bridge Two Legs On BenchPlay demonstration

    1. Glute Bridge Two Legs On Bench

    70% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the glutes with bodyweight alone.

    How to perform this exercise
    1. Sit on the edge of a bench with your back against it and your feet flat on the ground.
    2. Place your hands on the bench beside your hips for support.
    3. Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
    4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Hip Thrust
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, the same as the Barbell Hip Thrust
  2. Rear Decline BridgePlay demonstration

    2. Rear Decline Bridge

    70% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on your back with your feet flat on the ground and your knees bent.
    2. Place your arms by your sides with your palms facing down.
    3. Engage your glutes and hamstrings, and lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
    4. Hold this position for a few seconds, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Hip Thrust
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, the same as the Barbell Hip Thrust
  3. Bench Hip ExtensionPlay demonstration

    3. Bench Hip Extension

    68% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Sit on a bench with your back against the bench and your feet flat on the ground.
    2. Place your hands on the bench for support.
    3. Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
    4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Hip Thrust
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, the same as the Barbell Hip Thrust
    • Balance: easier to stay steady on than the Barbell Hip Thrust
  4. Butt Lift (Bridge)

    4. Butt Lift (Bridge)

    68% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
    2. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
    3. Slowly go back to the starting position as you breathe in.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Hip Thrust
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, the same as the Barbell Hip Thrust
  5. Single Leg Glute Bridge

    5. Single Leg Glute Bridge

    67% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Isolation

    Pick this when you want an easier single-leg version that still works the glutes.

    How to perform this exercise
    1. Lay on the floor with your feet flat and knees bent.
    2. Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.
    3. Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground.
    4. Extend as far as possible, pause and then return to the starting position.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Hip Thrust
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, the same as the Barbell Hip Thrust
    • Balance: harder to stay steady on than the Barbell Hip Thrust
  6. Twist Hip LiftPlay demonstration

    6. Twist Hip Lift

    66% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie on your back with your knees bent and feet flat on the ground.
    2. Place your hands by your sides for support.
    3. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
    4. While keeping your hips lifted, twist your lower body to the right side, bringing your knees towards the ground.
    5. Return to the starting position and repeat the twist to the left side.
    6. Continue alternating twists for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Hip Thrust
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, the same as the Barbell Hip Thrust
  7. Pelvic Tilt Into BridgePlay demonstration

    7. Pelvic Tilt Into Bridge

    64% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie on your back with your knees bent and feet flat on the ground.
    2. Place your arms by your sides with your palms facing down.
    3. Engage your glutes and core muscles.
    4. Tilt your pelvis upward, lifting your hips off the ground.
    5. Hold the bridge position for a few seconds.
    6. Slowly lower your hips back down to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Hip Thrust
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, the same as the Barbell Hip Thrust
  8. Low Glute Bridge On FloorPlay demonstration

    8. Low Glute Bridge On Floor

    64% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your arms by your sides, palms facing down.
    3. Engage your glutes and core, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
    4. Pause for a moment at the top, squeezing your glutes.
    5. Slowly lower your hips back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Hip Thrust
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, the same as the Barbell Hip Thrust
  9. Glute Bridge MarchPlay demonstration

    9. Glute Bridge March

    63% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
    3. While keeping your hips lifted, lift one foot off the ground and bring your knee towards your chest.
    4. Lower your foot back to the ground and repeat the movement with the other leg.
    5. Continue alternating legs in a marching motion while maintaining the bridge position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Hip Thrust
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, the same as the Barbell Hip Thrust
  10. Single Leg Bridge With Outstretched LegPlay demonstration

    10. Single Leg Bridge With Outstretched Leg

    62% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on your back with your knees bent and feet flat on the ground.
    2. Extend one leg straight out in front of you.
    3. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
    4. Hold for a moment at the top, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch legs.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Hip Thrust
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, the same as the Barbell Hip Thrust

Why You Might Need a Barbell Hip Thrust Alternative

You might substitute the barbell hip thrust for several reasons: lack of equipment, bar path discomfort, pelvic or lower‑back pain, coach preference, or the need for unilateral work. Some lifters hit a technical ceiling with barbell placement or rack availability; others need variations that reduce lumbar shear or address glute imbalances. Alternatives let you preserve the hip‑extension movement pattern and glute activation while adjusting load distribution, range of motion, and stabilization demands. Choosing targeted substitutes maintains progressive overload and hypertrophy stimulus without reintroducing pain or compromising form.

How to Choose the Right Barbell Hip Thrust Substitute

Select a substitute by matching movement pattern, equipment, and training goal. Prioritize exercises that emphasize hip extension and terminal glute contraction if your goal is glute hypertrophy or strength. If you lack a barbell, use dumbbells, kettlebells, cables, or resistance bands that allow progressive overload. For pain or imbalance, choose unilateral or less lumbar‑loading options (single‑leg RDLs, banded bridges). Consider load capacity, ability to progressively add resistance, and technical complexity; pick an exercise you can perform with consistent high quality and measurable progression.

Barbell Hip Thrust FAQ

What muscles does Barbell Hip Thrust work?

The barbell hip thrust primarily targets the gluteus maximus through hip extension. It also recruits the hamstrings and adductors as synergists and requires the erector spinae and core to stabilize the torso during load.

What is the best bodyweight alternative to Barbell Hip Thrust?

The single‑leg glute bridge is the best bodyweight substitute because it increases glute demand and reduces reliance on lumbar extension. It provides unilateral overload to correct imbalances and lets you progress by increasing tempo, range, or adding a paused top contraction.

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