Hey everyone, I’ve been trying to build stronger glutes but I find hip thrusts uncomfortable due to lower back strain and gym setup limitations. I know they’re highly effective, but I’m wondering what exercises you’ve successfully used as hip thrust alternatives. I’ve tried glute bridges and Bulgarian split squats, but I’m not sure if they’re hitting the same way. Are there any other movements, bodyweight or with weights, that target the glutes similarly without the awkward setup or discomfort? Any programming tips for volume or frequency would be appreciated too. Thanks in advance for any advice or personal experiences!
Thanks for that response @ricardohector - glute training doesn’t have to revolve around hip thrusts alone, especially if they cause discomfort or aren't practical in your setup. Here are a few strong alternatives that can target the glutes effectively: Romanian Deadlifts (RDLs) – Great for glute and hamstring engagement, especially if you focus on a controlled eccentric and deep stretch. Step-Ups (with a forward lean) – Keep the torso slightly angled forward to increase glute activation. Kettlebell Swings – More dynamic, but great for building explosive hip drive and hitting the glutes hard. Cable Kickbacks or Banded Kickbacks – Especially useful for isolating the glutes with minimal equipment. Reverse Lunges or Deficit Lunges – These encourage more glute recruitment, especially if you push through the heel of the front leg. Programming Tip: You can train glutes 2–3x per week, alternating between heavier compound movements and lighter accessory work (e.g. RDLs + kickbacks). And don’t underestimate glute isometric holds - even something like a long-banded glute bridge hold at the top can build endurance and mind-muscle connection. Would love to hear what you end up trying, and we’re always happy to include these ideas in our Interactive Muscle Selector if there’s demand!
