Liftsmith

Band hip thrust alternatives

Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the band hip thrust, best matches first.

  1. Back extensionTrains the glutes, same movement, needs flat bench.
  2. Barbell glute bridgeTrains the glutes, same movement, needs barbell.
  3. Barbell hip thrustTrains the glutes, same movement, needs barbell and flat bench.
  4. Bench reverse hyperTrains the glutes, same movement, needs flat bench.
  5. Clean and jerkTrains the glutes, same movement, needs barbell.
  6. Dumbbell burpee to overhead swingTrains the glutes, same movement, needs dumbbells.
  7. Dumbbell glute bridgeTrains the glutes, same movement, needs dumbbells.
  8. Dumbbell hip thrustTrains the glutes, same movement, needs dumbbells and flat bench.
  9. Dumbbell snatchTrains the glutes, same movement, needs dumbbells.
  10. Glute bridgeTrains the glutes, same movement, no equipment.
  11. Glute bridge holdTrains the glutes, same movement, no equipment.
  12. Hang power cleanTrains the glutes, same movement, needs barbell.

A plan that only uses what your gym has

Tell Liftsmith your equipment once. Every workout picks exercises you can do there, and swaps rank the closest match first.

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