A Trainer’s Top Picks for Hip Thrust Alternatives

Certified personal trainer Rachel MacPherson, CPT, sheds light on the popular exercise known as the barbell hip thrust and provides some alternative exercises for those looking to switch up their lower-body workouts.

The barbell hip thrust is a strength exercise that primarily targets the gluteus maximus, the largest muscle in the backside, along with the hamstrings and adductors. This exercise is beneficial for strengthening the posterior chain, which includes the muscles from the heels to the head. MacPherson emphasizes the importance of training the posterior chain for balance, stability, posture, and athletic performance.

To perform a barbell hip thrust with perfect form, an elevated surface like a gym bench or box is needed to support the upper back. The barbell is placed over the hips, and the movement involves lifting the hips towards the ceiling while engaging the glutes. Squeezing the glutes at the top of the movement is crucial for maximum benefit.

While the barbell hip thrust has its benefits, such as directly targeting the glutes and activating inactive glutes, there are some downsides to consider. Setting up for hip thrusts can be cumbersome, requiring specific equipment and a significant amount of weight to challenge the muscles effectively.

For those looking for alternatives to the barbell hip thrust, MacPherson suggests exercises like the single-leg hip thrust with pulse, side plank clamshell with hip thrust, walking lunge, reverse lunge, and front-foot-elevated lunge. These exercises target similar muscle groups and provide variations that can be done at home without the need for a barbell.

The single-leg hip thrust with pulse involves using a single leg for added challenge and incorporating a pulse for extra contraction stimulus. The side plank clamshell with hip thrust targets the abductors and hip rotators, which can help alleviate knee pain and strengthen the hips. Walking lunges and reverse lunges are essential for any glute-building program, while the front-foot-elevated lunge increases range of motion and glute activation.

In conclusion, while the barbell hip thrust is a popular exercise for glute building, there are alternative exercises that can be just as effective and practical, especially for those working out at home. By incorporating a variety of exercises that target the glutes and surrounding muscles, individuals can achieve a well-rounded lower-body workout and see significant gains in strength and muscle development.