10 Best Dumbbell Clean Alternatives for Explosive Glute Power

The Dumbbell Clean is done standing with dumbbells. Ranked closest by our scoring: the Reverse Hyper On Flat Bench, the Single Leg Glute Bridge and the Glute Bridge Two Legs On Bench.

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

Original Exercise: Dumbbell Clean

Dumbbell CleanPlay demonstration
Primary muscle
Glutes
Equipment
Dumbbell
Difficulty
Advanced
Type
Compound

Secondary muscles: Hamstrings, Quadriceps, Calves

How to perform Dumbbell Clean
  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
  2. Bend your knees and lower your hips into a squat position, keeping your back straight and chest up.
  3. Explosively extend your hips and knees, driving through your heels to jump off the ground.
  4. As you jump, shrug your shoulders and pull the dumbbells up towards your shoulders, keeping them close to your body.
  5. Catch the dumbbells at shoulder height, with your elbows pointing forward and your palms facing up.
  6. Lower the dumbbells back down to the starting position by reversing the movement.
  7. Repeat for the desired number of repetitions.
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Ranked Dumbbell Clean Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Clean 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
    Reverse Hyper On Flat BenchPlay demonstration

    1. Reverse Hyper On Flat Bench

    66% 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. Lie face down on a flat bench with your hips at the edge and your legs hanging off the bench.
    2. Hold onto the bench for stability.
    3. Keeping your legs straight, raise them up towards the ceiling as high as you can.
    4. Squeeze your glutes at the top of the movement.
    5. Slowly lower your legs back down to the starting position.
    6. 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 Dumbbell Clean
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  2. Single Leg Glute Bridge

    2. Single Leg Glute Bridge

    64% 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 Dumbbell Clean
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  3. Glute Bridge Two Legs On BenchPlay demonstration

    3. Glute Bridge Two Legs On Bench

    64% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    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 Dumbbell Clean
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
    • Balance: easier to stay steady on than the Dumbbell Clean
  4. Rear Decline BridgePlay demonstration

    4. Rear Decline Bridge

    63% 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 Dumbbell Clean
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  5. Reverse Plank With Leg LiftPlay demonstration

    5. Reverse Plank With Leg Lift

    62% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the ground with your legs extended in front of you and your hands resting on the ground behind you, fingers pointing towards your feet.
    2. Press through your hands and lift your hips off the ground, coming into a reverse plank position.
    3. Engage your core and lift one leg off the ground, extending it straight up towards the ceiling.
    4. Hold for a moment, then lower your leg back down.
    5. Repeat with the other leg.
    6. Continue alternating legs 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 Dumbbell Clean
    • Equipment: bodyweight only, not free weights
    • Body position: inverted, not standing
  6. Bench Hip ExtensionPlay demonstration

    6. Bench Hip Extension

    62% 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 Dumbbell Clean
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
    • Balance: easier to stay steady on than the Dumbbell Clean
  7. Butt Lift (Bridge)

    7. Butt Lift (Bridge)

    62% 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 Dumbbell Clean
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  8. Pelvic Tilt Into BridgePlay demonstration

    8. Pelvic Tilt Into Bridge

    62% 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 Dumbbell Clean
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  9. Low Glute Bridge On FloorPlay demonstration

    9. Low Glute Bridge On Floor

    61% 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 Dumbbell Clean
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  10. Single Leg Bridge With Outstretched LegPlay demonstration

    10. Single Leg Bridge With Outstretched Leg

    59% 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 Dumbbell Clean
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing

Why You Might Need a Dumbbell Clean Alternative

A full dumbbell rack, open floor to jump on, and shoulders willing to catch a jumped load: the Dumbbell Clean asks for all three, so it is not always the easiest lift to reach for. Some lifters swap it because the dumbbell rack is empty, some because they would rather skip the shoulder catch, and some because a barbell, a kettlebell, or a trap bar is what their gym actually has free. The alternatives keep the hip and knee extension that powers the Dumbbell Clean but change the object you pull and drop the shoulder catch entirely, so you get the same drive from the floor or the hang with a kettlebell, a barbell, a trap bar, or a lighter pair of dumbbells.

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