Hip Thrust Accessory Exercises to Build Stronger Glutes

Hip Thrust Accessory Exercises to Build Stronger Glutes

• Evelyn Valdez

The hip thrust is one of the best glute-building exercises out there, but it doesn’t work alone. To maximize your strength, size, and performance, you need accessory exercises that complement the hip thrust by targeting the glutes from different angles and improving overall stability.

Whether you’re chasing stronger lifts or shaping powerful glutes, these hip thrust accessory exercises deserve a spot in your training plan.

1. Barbell Glute Bridges

Glute bridges are the hip thrust’s close cousin. The shorter range of motion keeps constant tension on your glutes and allows you to load heavy.

How to do it:

  1. Lie flat on the ground with your knees bent and feet hip-width apart.
  2. Roll a loaded barbell over your hips. (Pro tip: protect your hips with an UPPPER Barbell Pad.)
  3. Drive through your heels to lift your hips, squeezing your glutes hard at the top.
  4. Lower under control and repeat.

2. Banded Hip Thrusts

Adding a resistance band above your knees forces your glutes to fight lateral tension, making the exercise even more effective for glute activation.

How to do it:

  1. Set up a hip thrust as usual with a barbell and bench.
  2. Loop a resistance band just above your knees.
  3. As you thrust up, push your knees out against the band while driving through your heels.
  4. Pause and squeeze at the top before lowering.

3. Bulgarian Split Squats

Single-leg training improves balance, eliminates strength imbalances, and hammers your glutes (especially when you lean forward slightly).

How to do it:

  1. Stand a couple of feet in front of a bench and place one foot behind you.
  2. Hold dumbbells or a barbell across your back.
  3. Lower into a lunge, keeping your front knee aligned over your toes.
  4. Drive through your front heel to return to standing.

4. Step-Ups

Step-ups build explosive strength and hit your glutes and quads at the same time. They also translate well to athletic performance.

How to do it:

  1. Hold dumbbells or place a barbell across your back.
  2. Step onto a sturdy box or bench, pressing through your heel.
  3. Drive up until your working leg is fully extended.
  4. Lower with control and repeat on the other leg.

5. Barbell Romanian Deadlifts (RDLs)

RDLs strengthen the glutes and hamstrings, helping you move more weight on your hip thrusts while also improving posterior chain strength.

How to do it:

  1. Stand tall holding a barbell in front of your thighs.
  2. Hinge at the hips, keeping a soft bend in your knees.
  3. Lower the bar down your legs until you feel a stretch in your hamstrings.
  4. Drive your hips forward and squeeze your glutes at the top.

6. Cable Kickbacks

Isolation exercises like kickbacks help fine-tune glute activation and give you a serious burn after heavy hip thrusts.

How to do it:

  1. Attach an UPPPER Ankle Strap to a low cable pulley.
  2. Strap it around your ankle and stand facing the machine.
  3. With a slight bend in your standing leg, kick your working leg straight back.
  4. Pause and squeeze your glutes, then return under control.

Tips for Getting the Most Out of Accessory Work

  • Prioritize the hip thrust first. Make it your main lift, then add accessories after.
  • Use proper gear. An UPPPER Barbell Pad makes hip thrusts and glute bridges more comfortable, while Ankle Straps make cable work smoother.
  • Mix strength and isolation. Heavy compound lifts like RDLs build strength, while isolation moves like kickbacks bring definition.
  • Progress over time. Add weight, increase reps, or slow down your tempo to keep making gains.

FAQ

1. Do I need to do accessory exercises if I already do hip thrusts?

Yes! While the hip thrust is amazing for glute growth, accessory exercises prevent plateaus and ensure balanced strength. For example, adding single-leg work like Bulgarian split squats improves stability, while isolation moves like cable kickbacks boost mind-muscle connection.

2. How often should I train hip thrust accessories?

Most lifters benefit from adding 2–3 accessory exercises to each lower-body workout. Rotate between compound moves (like RDLs and step-ups) and isolations (like banded hip thrusts or kickbacks) depending on your goals.

3. What gear should I use for hip thrusts and accessory exercises?

For comfort and performance, we recommend:

The hip thrust may be king for glute growth, but accessory exercises are the crown jewels that make your results shine. By combining heavy thrusting with smart accessory work you’ll build glutes that are strong, powerful, and impossible to ignore.