10 Best Lying Glute Alternatives for Home Workouts

The Lying Glute is done lying on your back. Ranked closest by our scoring: the Band Hip Lift, the Twist Hip Lift and the Barbell Glute Bridge Two Legs On Bench. Seven harder versions, among them the Bench Hip Extension and the Rear Decline Bridge, are listed below as progressions rather than swaps.

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

Original Exercise: Lying Glute

Lying Glute
Primary muscle
Glutes
Equipment
Bodyweight
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.
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Ranked Lying Glute Alternatives

10 substitutes, ranked by how closely each one matches the Lying Glute 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Band Hip LiftPlay demonstration

    1. Band Hip Lift

    85% match
    • Glutes
    • Band
    • Beginner
    • Compound

    A good swap when you have a band to work with, and it still works the glutes.

    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.
    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 Lying Glute
    • Equipment: a band, not bodyweight only
    • Body position: lying on your back, the same as the Lying Glute
  2. Bench Hip ExtensionPlay demonstration

    Progression

    2. Bench Hip Extension

    99% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound

    Pick this when you want a harder version that still works the glutes.

    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 Lying Glute
    • Equipment: bodyweight only, the same as the Lying Glute
    • Body position: lying on your back, the same as the Lying Glute
  3. Rear Decline BridgePlay demonstration

    Progression

    3. Rear Decline Bridge

    99% 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 Lying Glute
    • Equipment: bodyweight only, the same as the Lying Glute
    • Body position: lying on your back, the same as the Lying Glute
  4. Glute Bridge Two Legs On BenchPlay demonstration

    Progression

    4. Glute Bridge Two Legs On Bench

    98% 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 Lying Glute
    • Equipment: bodyweight only, the same as the Lying Glute
    • Body position: lying on your back, the same as the Lying Glute
    • Balance: harder to stay steady on than the Lying Glute
  5. Pelvic Tilt Into BridgePlay demonstration

    Progression

    5. Pelvic Tilt Into Bridge

    95% 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 Lying Glute
    • Equipment: bodyweight only, the same as the Lying Glute
    • Body position: lying on your back, the same as the Lying Glute
  6. Low Glute Bridge On FloorPlay demonstration

    Progression

    6. Low Glute Bridge On Floor

    95% 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 Lying Glute
    • Equipment: bodyweight only, the same as the Lying Glute
    • Body position: lying on your back, the same as the Lying Glute
  7. Glute Bridge MarchPlay demonstration

    Progression

    7. Glute Bridge March

    90% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want a harder single-leg version that still works the glutes.

    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 Lying Glute
    • Equipment: bodyweight only, the same as the Lying Glute
    • Body position: lying on your back, the same as the Lying Glute
  8. Reverse Hyper On Flat BenchPlay demonstration

    Progression

    8. Reverse Hyper On Flat Bench

    89% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    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 Lying Glute
    • Equipment: bodyweight only, the same as the Lying Glute
    • Body position: lying face down, not lying on your back
  9. Twist Hip LiftPlay demonstration

    9. Twist Hip Lift

    84% 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 Lying Glute
    • Equipment: bodyweight only, the same as the Lying Glute
    • Body position: lying on your back, the same as the Lying Glute
  10. Barbell Glute Bridge Two Legs On BenchPlay demonstration

    10. Barbell Glute Bridge Two Legs On Bench

    84% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound
    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.
    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 Lying Glute
    • Equipment: free weights, not bodyweight only
    • Body position: lying on your back, the same as the Lying Glute
    • Balance: harder to stay steady on than the Lying Glute

Lying Glute FAQ

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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