Liftsmith

Kettlebell hip thrust alternatives

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

  1. Barbell hip thrustTrains the glutes, same movement, needs barbell and flat bench.
  2. Hang power cleanTrains the glutes, same movement, needs barbell.
  3. Hang snatchTrains the glutes, same movement, needs barbell.
  4. Kettlebell sumo deadliftTrains the glutes, same movement, needs kettlebells.
  5. Sumo deadliftTrains the glutes, same movement, needs barbell.
  6. Back extensionTrains the glutes, same movement, needs flat bench.
  7. Band hip thrustTrains the glutes, same movement, needs resistance bands and flat bench.
  8. Barbell glute bridgeTrains the glutes, same movement, needs barbell.
  9. Bench reverse hyperTrains the glutes, same movement, needs flat bench.
  10. Clean and jerkTrains the glutes, same movement, needs barbell.
  11. DeadliftTrains the glutes, same movement, needs barbell.
  12. Deficit deadliftTrains the glutes, same movement, needs barbell and plyo box or step.

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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