Swaps for
Hip thrust machine
The glute builder everyone lines up for. A bench and a dumbbell do the same job.
WorksGlutesHamstrings
What do you have?
Closest matchDumbbells
Dumbbell hip thrust
Upper back on a bench, dumbbell on your hips, drive up until your body is flat and squeeze at the top.
Gear you'll need
Adjustable dumbbells
One pair replaces a whole rack
Store link coming soon
Travel friendlyBands
Banded glute bridge
Band just above your knees, feet flat, bridge up while pushing your knees out against the band.
Gear you'll need
Long loop band set
Several resistance levels
Store link coming soon
No equipmentBodyweight
Single-leg glute bridge
One foot planted, the other leg extended, and lift your hips by driving through the planted heel.
Gear you'll need
Nothing extra
Free
No swaps here yet
Choose another option above to see more swaps.
General fitness information, not medical advice. If you're new to an exercise or have an injury, check your form with a qualified trainer.