Buzz
Hip thrusts are excellent for targeting your glutes, and we highlighted them in 2019 as the ultimate butt exercise you might be missing. By now, you’ve likely tried them, but perhaps you’re frustrated with the setup process.
Performing a hip thrust requires placing a heavy object, like a barbell, on your hips and using a raised surface, such as a bench, for your back. However, benches often slide, aren’t the right height, or make it tricky to position the barbell. While alternatives like the Smith machine or specialized hip thrust equipment exist, many of us still find the setup cumbersome and time-consuming.
If you enjoy hip thrusts, stick with them. But for those seeking simpler options, here are several glute-focused exercises that require minimal setup. Experiment with these to find the ones that suit your routine best.
Step ups
Step ups are often overlooked but highly effective. Studies indicate they might engage the glutes more intensely than hip thrusts. This exercise challenges your glutes and inner thighs, requiring them to stabilize your body and extend your leg as you step upward.
This video demonstrates a standard step up, but variations like lateral step ups, lunges, and split squats also effectively target the glutes.
Deadlifts
Hinge movements like deadlifts are fantastic for glute development, as the glutes play a key role in hip extension. Options include Romanian deadlifts (RDLs), trap bar deadlifts, rack pulls, and block pulls—all of which involve lifting the barbell from an elevated position.
Feel free to lift heavy with these. This video demonstrates dumbbell RDLs, but don’t hesitate to use a barbell for increased resistance.
Good mornings
A good morning is another hinge-based exercise, similar to a Romanian deadlift but with the barbell resting on your shoulders instead of held in your hands.
If you’re new to this exercise, it might seem tricky to hinge forward without losing balance. The key is keeping the barbell aligned over your feet while shifting your hips backward, bending your knees only slightly to maintain stability.
Kettlebell swings
This explosive hinge movement works wonders with a heavy kettlebell. Choose one that makes you think, “Wow, I need to engage my glutes fully to lift this.” Here’s a 200-pound swing to motivate you:
Power cleans
If you love explosive hip extension exercises, you’ll appreciate the sport built around them, where your glutes play a crucial role in snatches, cleans, and jerks. Among these, power cleans are one of the simpler techniques to master.
Hyperextensions
The 45-degree hyperextension machine—essentially a unique bench—is a fantastic yet underutilized tool for glute training. Secure your legs, hinge at the hips, and hold a weight plate as you use your glutes to lift your body. (True hyperextension isn’t necessary, despite the machine’s name.) If your gym lacks this but has a GHD, try glute-ham raises for a similar effect at a different angle.
