Barbell One-Leg Hip Thrust Alternative
12 substitute exercises that target the same muscles
Barbell Clean Deadlift
Skater Step-Back
Dumbbell Rear Lunge from Step
Barbell Paused Sumo Deadlift
Deadlift
Barbell Pause Deadlift
Barbell Full Squat
Barbell Power Clean
Touchdown
Barbell One-Arm Side Deadlift
Barbell Deadlift
Glute Bridge Hold with Kick
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 One-Leg Hip Thrust trains
Primary Gluteus Maximus
Secondary Gluteus Medius Hamstrings Quadriceps
Your Best Workout Starts Here
Download Free on the App Store. No account needed. Works offline.
@2026. All Right Reserved.