Your glutes are the largest and possibly the strongest muscles in your body. However, for most people, the glutes are actually their body's weak link.
The glute bridge is a great exercise that can be performed with bodyweight and resistance to strengthen and build the glutes. But it's far from the only one.
Here are 23 awesome glute bridge alternatives you can do both at home with no equipment and at the gym to kick your butt (your!).
1. Banded squat pulse
muscles worked
Glutes, hamstrings
Equipment needed
Thick resistance loop band
Why it's a great alternative
The banded pulse squat is greatglute exerciseThis allows you to really focus on the glutes with a simple movement you can do at home through a small range of motion.
Performance Tips
Keep your range of motion small to keep tension on your glutes. Keep your feet flat on the floor. You can use extra resistance by switching to a thicker band.
How it goes
- Place a resistance band around your thighs. Stand shoulder-width apart and toes pointing forward, arms extended in front of your body. Bend at the hips to squat parallel.
- From the bottom position, begin doing short bursts, progressing to a quarter squat position on each burst.
- Perform 10 impulses, then return to the starting position.
2. Squats with bands
muscles worked
Glutes, Hamstrings, Quadriceps
Equipment needed
Thick resistance loop band
Why it's a great alternative
The banded sway squat is another glute-centric move that also works the inner and outer quads.
Performance Tips
Maintain a fluid side-to-side motion.
How it goes
- Place a resistance band around your thighs. Stand with your feet wide apart and your hands clasped in front of your chest.
- Step into a left lunge, keeping your right leg straight and lifting your toe so your foot is resting on your heel. In the bottom position, feel a stretch through your right hamstring.
- Return to starting position and then repeat on the other side. This is a repeat. Move smoothly from side to side, making sure to maintain a neutral spine.
3. Banded frog pumps
muscles worked
Glutes, hamstrings
Equipment needed
ribbon
Why it's a great alternative
The banded frog pump is similar to the glute bridge but adds the extra element of resistance and pulls the hamstrings apart to engage the abductors.
Performance Tips
Tighten your glutes on the glute drive and hold them in the top position for a 2 count.
How it goes
- Lie face up on an exercise mat and place a resistance band around your lower legs, knees bent and feet together. Place your arms on the floor next to your body.
- Pump through the pelvis to bring the hips up as high as possible. Squeeze your glutes into the top position and pull your thighs apart. Hold for a 2 count before returning to starting position.
4. Hydrant
muscles worked
Hamstrings, Leg flexors, Abductors
Equipment needed
ribbon
Why it's a great alternative
The banded fire hydrant targets the abductor muscles of the thigh while strengthening the glutes.
Performance Tips
Squeeze your glutes in the top position
How it goes
- Lie face up on an exercise mat and place a resistance band around your lower legs, knees bent and feet together. Place your arms on the floor next to your body.
- Extend your left leg. Raise your hips as high as you can while squeezing your glutes. Don't bend the knee of your straight leg.
- Hold the top position for a second before slowly lowering yourself to the starting position.
5. Reverse lunge with band
muscles worked
Glutes, hamstrings, quadriceps
Equipment needed
resistance band
Why it's a great alternative
The band-resistant reverse lunge engages the glutes under resistance through a full range of motion.
Performance Tips
Take a big step backwards and lower yourself until your back knee almost touches the floor.
How it goes
- Stand with a loopresistance bandunder your left foot, both feet together and hold the other end of the band in your left hand.
- Extend your right foot back to descend into a reverse lunge. Push through the front thigh to return to the starting position.
- Do all your repetitions on one leg before repeating on the other.
6. Squat with abduction
muscles worked
Glutes, kidnappers
Equipment needed
ribbon
Why it's a great alternative
This exercise combines the power of the squat with the benefit of leg abduction to give a more complete workout to the entire upper leg.
Performance Tips
Plant your feet firmly and keep your balance. Keep your feet flat on the floor.
How it goes
- Stand with feet wider than shoulder-width apart, a resistance band wrapped around your ankles. Clasp your hands together in front of your chin. Descend into a parallel squat.
- As you come out of the squat, extend your straight right leg to the side.
- Immediately go into your next squat. As you come out, stretch your left leg out to the side.
7. Crab migration
muscles worked
Hamstrings, Leg flexors, Abductors
Equipment needed
Loop Resistance Band
Why it's a great alternative
The crab walk allows you to direct concentrated effort to the glutes, hamstrings, and abductors with increased resistance.
Performance Tips
Be sure to take big strides and stay in a crouch as you pulse.
How it goes
- Stand with a loop resistance band wrapped around your ankles and feet shoulder-width apart. Clasp your hands together at chin level. Now take a big step forward and to the left.
- Drop into a pulse squat and pulse twice before coming back up. Repeat this, going forward and to the right.
- Take 3 steps forward and then 3 steps back.
8. Sumo Squat to High Knees
muscles worked
Gesäßmuskeln, Beinbeuger, Quads
Equipment needed
none
Why it's a great alternative
The Sumo Squat to High Knee combines acompound muscle building exercisewith a cardio move that makes you stronger as it increases your mobility and explosiveness in the lower body.
Performance Tips
Make your reps fast and fluid. Perform a glute drive on the high knee portion of the exercise.
How it goes
- Assume a shoulder-width stance with your toes pointing outward. Maintain a neutral spine and descend into a parallel squat.
- Push through the heels to release our squat.
- In an upright position, drive your left knee high in the air. On the next rep, drive your right knee up.
9. Jump squat in and out
muscles worked
Quadriceps, glutes, abductors
Equipment needed
none
Why it's a great alternative
In and Out Jump Squats is an explosive move that intensely works the muscles in your glutes and hamstrings while improving your cardio efficiency.
Performance Tips
Be fluid in your reps.
How it goes
- Stand with feet together and tiptoes forward. Clasp your hands in front of your chin.
- Jump your legs apart as you drop into a parallel squat. Immediately jump back to the starting position to bring your feet back together.
- Perform your repetitions smoothly in one continuous movement.
10. Side Banded Lunge
muscles worked
Glutes, abductors, quadriceps
Equipment needed
ribbon
Why it's a great alternative
This is another great glute exercise you can do at home with an inexpensive resistance band. It also strengthens the abductor muscles to improve your balance, flexibility and coordination.
Performance Tips
Move fluidly and continuously between your reps.
How it goes
- Place a resistance band around your mid-thigh area. Stand with your feet shoulder-width apart.
- Extend your right foot sideways as you lunge in the downward direction, pressing your right thigh against the band.
- Return to the starting position. Do the same number of repetitions on both sides.
11. Iso Hip Thruster + Abduction
muscles worked
Gluteus muscle
Equipment needed
Thick ribbon
Why it's a great alternative
This exercise adds resistance and horizontal isotension to the standard glute bridge exercise to increase the intensity.
Performance Tips
Squeeze your glutes tight while performing this exercise. Keep your feet flat on the floor.
How it goes
- Position yourself face up on all fours on an exercise mat with a resistance band around your mid-thighs. You should be resting on your palms and feet, with your knees bent and closed.
- Lift your hips up in the air as high as you can. Then push your thighs apart.
- Bring your thighs back together, then lower them to the starting position.
12. One Leg Deadlift
muscles worked
Glutes, erector spinae, quadriceps
Equipment needed
resistance band
Why it's a great alternative
The single-leg deadlift allows for a one-sided focus on the glutes and quadriceps. It also strengthens the spinal erectors.
Performance Tips
Maintain your center of balance by keeping your body weight centered over your standing leg. Keep your spine neutral.
How it goes
- Attach a resistance band to a secure post at waist height. Hold the band in your left hand and stand about four feet from the post, facing it.
- Bend at the hips to bring your torso into a parallel position with the floor. At the same time, stretch your right foot back and your right arm forward. Return to the starting position.
- Do all reps on the right side, then repeat on the left side.
13. Donkey ride
muscles worked
Gluteus muscle
Equipment needed
none
Why it's a great alternative
The donkey kick adds the element of explosiveness to the glute extension for a more intense butt workout.
Performance Tips
Aim for a full range of motion in both directions.
How it goes
- Get on all fours on an exercise mat with a thick resistance loop band around your mid-thigh area.
- Kick your right leg back and up as high as you can. Lower and repeat.
- Complete all of the indicated repetitions on one side before repeating on the other side.
14. Straight leg glute bridge
muscles worked
Gluteus muscle
Equipment needed
none
Why it's a great alternative
The straight-leg glute bridge is a one-sided version of the glute bridge. This allows you to train each gluteus muscle more effectively. The straight-leg glute bridge with a band also allows you to do a weighted glute bridge without stressing the spine.
Performance Tips
Pull yourself together and hold the top position.
How it goes
- Lie on the floor with your left knee bent and your right leg extended.
- Kick your hips up in the air while bringing your straight right leg up as high as you can.
- Lower and repeat. Do all reps on one side, then repeat on the other side.
15. Banded Squat Pulse Jump
muscles worked
Gesäßmuskulatur, Quadriceps
Equipment needed
ribbon
Why it's a great alternative
The banded squat pulse jump is a combination of compound and plyometric exercise that will tone your butt and quads as it helps burn calories.
Performance Tips
Move fluidly between your reps to keep your heart pumping.
How it goes
- Position a resistance band around a secure post at hip height and stand about four feet in front of it, holding the band in a neutral position in your hands.
- Do a parallel squat. From the down position, pulse up and down twice before jumping vertically.
16. Static lunge
muscles worked
Quadrizeps, Gesäßmuskeln
Equipment needed
resistance band
Why it's a great alternative
The static lunge engages the glutes and quads for longer.
Performance Tips
Be sure to bring your back knee down as you lunge.
How it goes
- Position yourself in front of a chair with a thick resistance loop band around your mid-thigh area. Now place your left foot on the chair behind you and clasp your hands in front of your chest.
- Step into a lunge with your left leg so that your knee almost touches the floor. Push through right thigh to return to starting position.
- Complete all reps on one side before repeating on the other side.
17. Banded Glute Kickback
muscles worked
Gluteus muscle
Equipment needed
resistance loop band
Why it's a great alternative
This is a glute-centric movement that applies increasing resistance to the glutes. It can be done at home with just oneresistance band. This is an effective weighted glute bridge alternative that doesn't overload the spine.
Performance Tips
Lean against the support for balance.
How it goes
- Stand facing a chair with your hands resting on the armrests and a resistance loop band around your lower legs below your calves.
- Bend your hips so your torso is at a 45-degree angle to the floor. Now step your left leg back without bending your knee.
- Lower and repeat. Complete all repetitions on the left leg before repeating on the other side.
18. Glute Ham Raise
muscles worked
Glutes, hamstrings, back extensors
Equipment needed
Glute ham raise machine
Why it's a great alternative
TheGlute Ham Booststabilizes and strengthens the buttock muscles, hamstrings and spinal erectors. This makes it one of the best exercises for glutes.
Performance Tips
Be sure to control your body throughout the movement to eliminate momentum.
How it goes
- Lie face down horizontally on the machine with your feet between the two pads at the back. Your legs should be straight and your waist at the edge of the front pad.
- Bend your knees and press against the pad. At the same time, raise your torso to a vertical position as if you were sitting on your knees.
- Extend your legs and lower your torso until you bend your hips to return to the starting position.
19. Barbell lunge
muscles worked
Hamstrings, gluteus maximus, quadriceps
Equipment needed
Olympic barbell
Why it's a great alternative
The barbell lunge improves flexibility, balance, and hip stabilization. This increases quad and glute power.
Performance Tips
Control the weight as you move away from your core.
How it goes
- Stand with your feet shoulder-width apart. Put a bar across your shoulders.
- Step forward with one leg in front of your body. Bend the back leg so the knee almost touches the floor. Keep your chest vertical and your head high.
- Push off the front foot and bring it back under your body to return to the starting position.
20. Reverse Hyper
muscles worked
Gluteus muscle
Equipment needed
Reverse Hypermachine
Why it's a great alternative
The Reverse Hyper strengthens the glutes and erector spinae, which helps stabilize and strengthen the glutes.
Performance Tips
Start with your bodyweight and slowly add weight as you get stronger.
How it goes
- Lie with the upper half of your body on a flat surface. Your legs should be hanging off the machine from the waist down. Attach a weight belt around your ankles and grasp the handles.
- Squeeze the handles and raise the legs until they are horizontal to the floor or as high as possible.
- Slowly lower your legs to return to the starting position in a controlled manner.
21. Good morning
muscles worked
Erector muscles, gluteus maximus, hamstrings
Equipment needed
dumbbell
Why it's a great alternative
This exercise is one of the best for strengthening your lower back, glutes, and hamstrings.
Performance Tips
Start with just the bar and gradually increase the weight as you get stronger. Don't round your back.
How it goes
- Stand with your feet shoulder-width apart. Place a barbell over your trapezius muscle on your rear deltoids.
- With your knees slightly bent, bend forward at the waist and push your hips back until your torso is parallel to the floor. Keep your back straight.
- Straighten your torso to return to the starting position.
22. Step up
muscles worked
Glutes, quadriceps, calves
Equipment needed
18-24 inch housing
Why it's a great alternative
The step up is abodyweight exercisesthat is easily accessible and can be done at home. It not only strengthens the glutes and legs, but is also a good calorie burner.
Performance Tips
Perform your reps in a smooth, fluid manner.
How it goes
- Stand in front of the box. Step onto the box with your right foot and then your left foot.
- Step down with your right foot first.
23. Kelchhocke
muscles worked
Quads, glutes, calves, erector spinae
Equipment needed
Kettlebell
Why it's a great alternative
TheKelchhockestrengthens the glutes, core and stabilizers.
Performance Tips
Don't let your knees buckle inward. Keep your chest up and your back flat throughout the movement.
How it goes
- Standing tall, feet shoulder-width apart, grasp the ring of a kettlebell and hold it at chest level.
- Begin the movement by bending your hips and knees at the same time, keeping your feet flat and your chest and shoulders upright.
- Keep going down until the tops of your hips are below the tops of your knees.
- Return to the starting position by pushing your feet into the floor and your knees outward, keeping the kettlebell close to your body.
Diploma
Strengthening your glutes will do wonders for your overall strength levels. It also allows you to shape and build up your butt.
The 23 exercises we've compiled in this article provide endless variety when it comes to training your glutes.
Use them by choosing 2 or 3 exercises for 3-4 sets each for each workout. Only do your glute training once every 5 days to give them enough time to recover.
frequently asked Questions
What Makes a Good Barbell Hip Thrust Alternative?
A goodHipthrust alternative with barbellAllows full range of motion of the gluteus maximus without straining the lower back. It should also allow for progressive resistance.
How Many Glute Bridges Should I Do Per Day?
You should do your glutes once every 5 days. Complete a total of 10-12 sets of repetitions between 10 with heavier resistance and 30 with lighter resistance.
Are Glute Bridges Better Than Squats?
That depends on what your training goals are. If you want to work your glutes, a barbell glute bridge will target the glutes more effectively than squats. However, for overall leg development and strength, barbell squats are a better option.