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Alternatives to the Barbell Hip Thrust to Strengthen Your Glutes

The barbell hip thrust is a popular exercise for those looking to build strength and muscle in their glutes, but it isn’t the only way. If you’re looking for a way to grow your glutes without the need for heavy barbells, then you might want to consider incorporating single-leg hip thrusts into your routine. These alternative exercises can help to increase the size, power and definition of your glutes just as effectively as the barbell hip thrust.

The single-leg hip thrust is a great exercise if you don’t have access to a lot of weights, suffer from low back pain, or just want to try something new. It’s important to understand how to properly perform the hip thrust before attempting any variations. Begin in a seated position on the floor, with your legs bent and your upper back against the long side of a weight bench.[0] Hold the barbell on your hips, and squeeze your glutes as you raise them off the floor.[0] Lower your hips to the floor and keep your torso still to prevent any movement in your back.[1]

Place yourself on your back, with your hips and knees bent at a 90-degree angle, and lift your legs up off the floor. Press your spine into the floor to keep it in a neutral position. Bend forward and reach your toes toward the floor for six to eight repetitions. To make it more challenging, keep your legs straight, lower your body, and then lift back up. Start by bending your knees, then use your feet to propel yourself up and straighten your legs until your hips are fully extended. Bring your left leg down close to the floor, making sure your lower back is still touching the ground. Bring your right leg down to just above the ground, making sure your lower back is touching the floor. Position yourself on the floor with one leg outstretched in front of you. Pull the other leg towards your glute with the knee bent.[2] Extend the leg and raise and lower it 10 times.[2] Switch sides and repeat.[2] Perform three repetitions of 10 repet[2]

Lift your left leg up towards the ceiling, then slowly bring it back down until it is just above the ground. Make sure your lower back remains in contact with the floor. Lift your right leg up towards the ceiling, then slowly lower it so that it is just above the floor, ensuring that your lower back still remains in contact with the ground. Raise your legs a few inches from the ground. Maintaining a straight posture, raise one leg at a time, alternating between them.[3]

0. “How To Do a Hip Thrust for Stronger Glutes” Eat This, Not That, 13 Feb. 2023,

1. “Forget hip thrusts or barbells — these 2 alternatives build glute strength and muscle” Tom’s Guide, 17 Feb. 2023,

2. “How To Strengthen Your Hip Flexors & Reduce Tightness For Good” Bustle, 16 Feb. 2023,

3. “A 10-Minute Barbell Warm-Up to Do Before Your Workout” Livestrong, 12 Feb. 2023,

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