Barbell Hip Thrust Alternative
12 substitute exercises that target the same muscles
Barbell Deadlift
Barbell One-Arm Side Deadlift
Barbell Pause Deadlift
Barbell Clean Deadlift
Deadlift
Kettlebell Swing
Barbell Paused Sumo Deadlift
Barbell Power Clean
Barbell Reeves Deadlift
Barbell Clean Pull
Barbell Full Squat
Barbell Deadlift from Deficit
Criteria used to find exercise alternatives
Same target muscles
We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.
Full muscle overlap
Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.
Equipment considered
Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.
What the Barbell Hip Thrust trains
Primary Gluteus Maximus
Secondary Erector Spinae Hamstrings Quadriceps
Your Best Workout Starts Here
Download Free on the App Store. No account needed. Works offline.
@2026. All Right Reserved.