10 Best Lying Glute Alternatives for Home Workouts

If you can't do the Lying Glute, choose exercises that reproduce hip extension and glute-max loading: glute bridges, barbell hip thrusts, single-leg Romanian deadlifts, Bulgarian split squats, or standing cable kickbacks. Brace your core, drive the hips up, and squeeze the glutes at peak contraction to replicate the same hip-extension mechanics.

Original Exercise: Lying Glute

Lying Glute
Primary Muscle
Glutes
Equipment
Body-weight
Difficulty
Beginner
Type
Compound
Secondary Muscles: Abductors
How to Perform Lying Glute
  1. Lie on your back with your partner kneeling beside you.
  2. Flex the hip of one leg, raising it off of the floor. Rotate the leg so the foot is over the opposite hip, the lower leg perpendicular to your body. Your partner should hold the knee and ankle in place. This will be your starting position.
  3. Attempt to push your leg towards your partner, who should be preventing any actual movement of the leg.
  4. After 10-20 seconds, completely relax as your partner gently pushes the ankle and knee towards your chest. Be sure to inform your helper when the stretch is adequate to prevent injury or overstretching.
Pro Tips
  • Category: Stretching
  • Force: Static

Best Lying Glute Alternatives

Best Match
Butt Lift (Bridge)

1. Butt Lift (Bridge)

99.4% Match
Glutes Body-weight Beginner Isolation
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.
Bench Hip Extension

2. Bench Hip Extension

99.4% Match
Glutes Body-weight Beginner Isolation
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.
Band Hip Lift

3. Band Hip Lift

85.2% Match
Glutes Band Beginner Isolation
How to perform this exercise
  1. Lie on your back with your knees bent and feet flat on the ground.
  2. Place a resistance band just above your knees.
  3. Engage your glutes and core muscles.
  4. Press your heels into the ground and lift your hips off the floor, squeezing your glutes at the top.
  5. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
Barbell Glute Bridge Two Legs On Bench (male)

4. Barbell Glute Bridge Two Legs On Bench (male)

83.9% Match
Glutes Barbell Intermediate Isolation
How to perform this exercise
  1. Start by sitting on the edge of a bench with your upper back resting against it and your feet flat on the ground, hip-width apart.
  2. Place a barbell across your hips, holding it securely with both hands.
  3. Engage your glutes and core muscles, then press through your heels to lift your hips off the bench, creating 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.
Barbell Lying Lifting (on Hip)

5. Barbell Lying Lifting (on Hip)

83.9% Match
Glutes Barbell Intermediate Isolation
How to perform this exercise
  1. Lie flat on your back on a bench with your feet flat on the ground and your knees bent.
  2. Hold the barbell with an overhand grip and position it on your hips.
  3. Engaging your glutes, 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.
Barbell Glute Bridge

6. Barbell Glute Bridge

79.1% Match
Glutes Barbell Intermediate Isolation
How to perform this exercise
  1. Start by lying flat on your back on the ground with your knees bent and feet flat on the floor.
  2. Place a barbell across your hips, holding it securely with both hands.
  3. Engage your glutes and core muscles, 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.
Arms Apart Circular Toe Touch (male)

7. Arms Apart Circular Toe Touch (male)

76.4% Match
Glutes Body-weight Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and arms extended to the sides.
  2. Keeping your legs straight, bend forward at the waist and reach down towards your toes with your right hand.
  3. As you reach down, simultaneously lift your left leg straight up behind you, maintaining balance.
  4. Return to the starting position and repeat the movement with your left hand reaching towards your toes and your right leg lifting up behind you.
  5. Continue alternating sides for the desired number of repetitions.
Band Pull Through

8. Band Pull Through

74.3% Match
Glutes Band Intermediate Isolation
How to perform this exercise
  1. Attach a resistance band to a sturdy anchor point at ground level.
  2. Stand facing away from the anchor point with your feet shoulder-width apart.
  3. Step forward to create tension in the band, keeping your knees slightly bent.
  4. Hinge at the hips and push your glutes back, maintaining a slight bend in your knees.
  5. Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
Dumbbell Sumo Pull Through

9. Dumbbell Sumo Pull Through

73.6% Match
Glutes Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet wider than shoulder-width apart, toes pointed outwards.
  2. Hold a dumbbell with both hands in front of your body, arms extended.
  3. Bend your knees and lower your hips down into a squat position, keeping your back straight.
  4. Lower the dumbbell down between your legs, keeping your arms straight.
  5. Drive through your heels and extend your hips forward, pulling the dumbbell up and in front of your body.
Cable Pull Through (with Rope)

10. Cable Pull Through (with Rope)

71.7% Match
Glutes Cable Intermediate Isolation
How to perform this exercise
  1. Stand facing away from the cable machine with your feet shoulder-width apart.
  2. Grab the rope attachment with both hands and step forward, creating tension in the cable.
  3. Bend at the hips and lower your upper body until it is parallel to the ground, keeping your back straight.
  4. Engage your glutes and hamstrings to pull your body back up to the starting position.
  5. Repeat for the desired number of repetitions.

Why You Might Need a Lying Glute Alternative

You might substitute the Lying Glute for injury, limited equipment, or to progress load and specificity. Lying variations emphasize horizontal hip extension and isolate the gluteus maximus; some people feel lumbar strain or lack sufficient ROM on the floor. Alternatives let you change the hip moment arm, shift load distribution between glutes and hamstrings, and introduce unilateral stability work. For example, barbell hip thrusts increase horizontal load and peak glute activation, while single-leg RDLs force unilateral hip stabilization. Cue: maintain a neutral pelvis and hinge from the hips to preserve glute loading and protect the low back.

How to Choose the Right Substitute

Select a substitute based on movement plane, load potential, and your limitations. If you need more load for strength, pick hip thrusts or weighted glute bridges; if you require unilateral control and balance, choose single-leg RDLs or Bulgarian split squats. Consider hamstring involvement—RDLs increase posterior chain demand—while cables or bands allow constant tension for tempo work. Technique cue: keep the pelvis neutral, drive through the heel, and control the eccentric phase to maximize glute activation and reduce compensatory lumbar extension.

Frequently Asked Questions

What muscles does Lying Glute work?

Lying Glute primarily targets the gluteus maximus through hip extension, with the hamstrings and adductors assisting. Maintain a neutral pelvis and squeeze the glutes at peak hip extension to maximize glute activation and limit hamstring dominance.

What is the best bodyweight alternative to Lying Glute?

The glute bridge is the best bodyweight substitute—it matches the hip-extension pattern and loads the gluteus maximus effectively. Cue: press through your heels, lift by driving the hips up, and hold a two-second squeeze at the top to increase time under tension.

Can I build muscle without doing Lying Glute?

Yes. You can build glute muscle with other hip-extension and unilateral loading exercises using progressive overload, increased volume, or added resistance bands. Focus on consistent tension, controlled eccentrics, and strong peak contractions—keep the pelvis neutral and prioritize glute-first movement to ensure targeted growth.

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