LiftsmithPaused hip thrust alternatives
Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the paused hip thrust, best matches first.
- Back extensionTrains the glutes, same movement, needs flat bench.
- Barbell glute bridgeTrains the glutes, same movement, needs barbell.
- Barbell hip thrustTrains the glutes, same movement.
- Dumbbell hip thrustTrains the glutes, same movement, needs dumbbells and flat bench.
- Dumbbell snatchTrains the glutes, same movement, needs dumbbells.
- Glute bridgeTrains the glutes, same movement, no equipment.
- Hang power cleanTrains the glutes, same movement, needs barbell.
- Kettlebell high pullTrains the glutes, same movement, needs kettlebells.
- Kettlebell sumo deadliftTrains the glutes, same movement, needs kettlebells.
- Rack pullTrains the glutes, same movement, needs barbell and squat rack.
- Single-leg glute bridgeTrains the glutes, same movement, no equipment.
- Single-leg hip thrustTrains the glutes, same movement, needs flat bench.
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.
- ✓ Free to start, no account needed
- ✓ Plans every set, rep and weight for you
- ✓ Works offline, on Android, iPhone and the web
- ✓ No ads, ever