Exercise Guide
10 Best Hip Thrust Alternatives for A Bigger Butt

10 Best Hip Thrust Alternatives for A Bigger Butt

Hip thrusts are a strength training exercise that targets the glutes, hamstrings, core, quads and hip adductors.

Hip thrusts provide aesthetic benefits as well as boosting your lower body strength.

To do a hip thrust:

-Set your back against an elevated surface with your knees bent and feet flat on the ground.

-The bench should be just below your shoulder blades. Keep your feet shoulder-width apart.

-With your chin tucked, push through your heels until your thighs are parallel to the ground.

-Squeeze your glutes when you reach the crest of the thrust, then return to starting position.

Strengthening your hips and butt helps reduce lower back pain, with mobility and in improving athletic performance.

However, there are hip thrust alternatives that provide the same benefits.

10 Best Hip Thrust Alternatives for A Bigger Butt

In this article, we will show you the best hip thrust alternatives for a bigger butt.

1.      GLUTE BRIDGE

The glute bridge is one of the hip thrust alternatives that use only bodyweight and put less pressure on your back.

To do this exercise:

-Lie on your back with your knees bent, your feet flat on the floor, and your arms by your side.

-Push through your feet while you inhale, engage your core, glutes and hamstrings to lift your hips toward the roof.

-Hold position when you get to the top, then slowly lower back to the floor while exhaling.

-Do three sets of up to 15 reps.

2.      BARBELL HIP THRUST

This is one of the hip thrust alternatives where you add resistance to the movement. This will target your glutes and hamstrings with extra weight.

To do this exercise:

-Sit in front of a bench with your back against it and a barbell against your hips. Bend your knees and keep your feet flat on the floor.

-Driving through the heels, lift your pelvis to the roof. Ensure to keep your core tight and squeeze your glutes.

-Hold when you reach the top, then slowly lower to the floor.

-Do three sets of 10-12 reps. Increase the weight as you advance.

3.      CABLE PULL THROUGH

This is one of the best hip thrust alternatives that will require an exercise cable.

To do this exercise:

-If you’re doing this in a gym with a cable machine, attach the double-sided rope handle to the cable machine on the lowest setting.

-Holding one end of the rope in each hand, stand over the cable with your back to the tower.

-Stand with your feet hip-width apart and your arms fully extended.

-With your knees slightly bent and your back straight, hinge forward at the hips and lower your chest towards the floor.

-Allow the cable to pull you back through your legs.

-Driving through your glutes and hamstrings, pull backwards into a standing position.

-Lock your hips and squeeze hard, then return to starting position.

-Do up to 15 reps.

4.      KETTLEBELL SWING

This is a hip thrust alternative that requires a kettlebell.

To do this exercise:

-Stand with your feet shoulder-width apart and the kettlebell in front of you.

-With your back straight, slightly bend your knees and lean forward to grab the kettlebell with both of your hands.

-Pull the kettlebell back between your legs and thrust your hips upward to drive the kettlebell up. Ensure that your arms remain straight.

-Let the kettlebell swing back down between your legs, with your hips leaning backwards and your chest approaching the floor.

-Do this for 15-20 reps.

5.      DUMBBELL HIP THRUST

This is a hip thrust alternative that includes the use of free weights.

To do this exercise:

-Sit on the ground with your legs straight and dumbbells on the floor beside your hips. Lean your back against the bench or bed behind you.

-Bend your knees to form a right angle and plant your feet firmly on the floor.

-Lift the dumbbells into your lap and drive through your heels to raise your hips toward the ceiling.

-Stop and hold when your hips are fully extended, then slowly lower to the floor.

-Do up to 20 reps. Ensure that the weights of the dumbbells feel comfortable against your hips.

6.      RESISTANCE BAND HIP THRUST

This is another one of the hip thrust alternatives that includes resistance using a resistance band. It targets the glutes more than any other muscle.

To do this exercise:

-Sit against a bed or a bench with your back against it.

-Secure the band across your legs. You can use weights to anchor the ends of the resistance band to the floor.

-Make sure the band is tight over your hips.

-When ready, drive through your heels to raise your hips. Ensure your knees are bent at a 90-degree angle and your feet planted firmly on the floor.

-Stop when the band is fully extended, then slowly lower to the floor.

-Do 12-15 reps.

7.      STIFF LEG DEADLIFTS

This is an easy hip thrust alternative at-home exercise. Deadlifts require a barbell or dumbbells.

To do this exercise:

-Stand with your feet hip-width apart.

-Bend your knees slightly, hinge forward at the hips and with your back flat lift the weight off the floor.

-Lift the dumbbell as you raise your back until the weight is against your hips.

-You will feel a stretch in your hamstrings.

-Do 10-12 reps.

8.      SINGLE-LEG HIP THRUST

This is one of the hip thrust alternatives that is unilateral. It works on one leg at a time.

To do this exercise:

-Get in the hip thrust starting position.

-First, lift your left leg off the floor using your hip joint. Your left knee should be perpendicular to your right thigh.

-Push your hips toward the ceiling while driving the foot of your right leg down.

-Stop and hold when your hips are fully extended.

-Slowly lower yourself to starting position, then lift the other leg.

-Do this for up to 30 sets for each leg.

9.      SMITH MACHINE HIP THRUST

This is one of the hip thrust alternatives which works on your glutes, hamstrings and adductors.

To do this exercise:

-Get into the hip thrust starting position with your bench parallel from the smith machine.

-Place your hips under the bar of the smith machine.

-Raise your hips toward the ceiling until you’re overextended, then slowly lower to the floor.

-Do up to 20 reps.

10.  SMITH MACHINE DONKEY KICKS

To do this exercise:

-Set the bar of the machine at knee height.

-Get on your hands and knees with your back facing the machine.

-Place the bottom of your right foot under the bar. Make sure you’re in the tabletop position with your back flat.

-Push the bar up while tightening your glutes and hamstrings.

-Only lift until your butt gets tight. Do not overextend your leg.

-Slowly lower the back by bending the knee and hinging at the hip.

-Do it for 12-15 reps before switching legs.

TAKEAWAY

When done correctly, hip thrusts are one of the most effective exercises to grow and strengthen your glutes.

Hip thrusts have multiple alternatives that can be done at home or in the gym.

If you want to add variation to your bodyweight workout, you can invest in resistance bands and free weights to add more resistance to your strength training.

It’s important to listen to your body when you’re doing hip thrusts. If you have acute or chronic joint pain, take a break from hip thrusts, especially weighted hip thrusts and do some light cardio instead.

Stop immediately and consult your doctor if you feel any sharp pain.

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