Single Leg Hip Thrust Alternative
12 substitute exercises that target the same muscles
Run
Downward Dog Sprint
Skater Step-Back
Walking
Briskly Walking
Scissors Jump
Reverse Lunge Quick Arms
Long Distance Running
4 Reverse Lunge and 4 Side Taps
Split Sprinter Low Lunge
Sprint
Walk
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 Single Leg Hip Thrust trains
Primary Gluteus Maximus
Secondary Hamstrings Quadriceps
Your Best Workout Starts Here
Download Free on the App Store. No account needed. Works offline.
@2026. All Right Reserved.