3 Exercise Alternatives to the Hip Thrust for the Glutes

Good morning from Seattle! Today we’re going to be chatting about 3 exercise alternatives to the hip thrust – for the glutes.

Yesterday I ditched the 3-digit temps of Denver and headed northwest to Washington. I’ll just be here a few days, and will still be working a few hours each day, but also plan to explore around the city as much as I can. Any suggestions? I’ve never been to Seattle before, but am already planning on the bulk of my menu being coffee, craft  beer, and donuts 😉 (ok, I’ll probably fit a few veggies and some protein in there, too.)

Today I wanted to chat with you about a few glute exercises I’ve been including in my lower body workouts. I’m still hip thrusting, but right now, I’ve got two upper body and two lower body workouts a week, and it’s all pretty high volume, which means I’ve got more movements with which to play!

(psst…glute work is a cornerstone of the Sleek & Sculpted Training Plan – if you need an effective and fun training and nutrition program to follow this summer, make sure to check it out!)

The hip thrust is great – and I love that you don’t necessarily have  to have a barbell and set of plates to do it. You can use bodyweight, lighter weights, single leg….heck, you can even use a leg extension machine to hip thrust!

However, progressive overload is a good thing, and when your goal is hypertrophy, firing those gluteal tissues multiple times a week – in multiple planes and forces – is key. These three movements do just that.

3 Exercise Alternatives to the Hip Thrust for the Glutes

#1. The Kneeling Smith Machine Good Morning

I’m currently working with Dan Greenbaum as my trainer, and the minute he had me do this exercise I was in love with it. It produces a fiery burn right in the middle of the glute max. I like it because while good mornings are typically straight-leg hip extensions, putting it in the kneeling position allows you to target the glutes from a bent-leg position, just like the hip thrust does.

#2. The Resistance Band Romanian Deadlift

If you follow me on Instagram or Snapchat, you probably already know I LOVE using bands to create resistance while lifting to manipulate the torque and tension. Using a resistance band doubles the work of the RDL because it pulls backward at the hips. Thusly, you have more resistance at the top of the motion, just like you would in a hip thrust.

The video above shows my favorite way to use a band while doing an RDL – with the anchor point behind and below – but this video shows another way that I often using a band to create more resistance at the top.

#3. The Hyperextension with a Quad Lift Off

Yet another one my trainer included in my lower body glute-focused routine, and yet another one that takes one basic exercise – the hyperextension – and makes you want to cry by adding the quad lift off.

The trick here is to do this one very slow and controlled, and to drive your feet through the platform, and squeeze your legs toward each other. Again, that quad lift off adds the bent-leg component while extending at the hips, and will make your glutes cry out mercy.

Of course, there are many movements that target the glutes that I haven’t listed in this post, but these three most mimic the all-trendy hip thrust, and can be safely and effectively programmed into anyone’s routine who is looking to build their backside.

What’s your favorite body part to work?