How To Do Hip Thrusts At Home Without A Bench

In the world of fitness, hip thrusts have gained immense popularity due to their ability to target and strengthen the glutes effectively. Traditionally, this exercise is performed using a bench at the gym. However, what if you don’t have access to a bench or prefer to work out in the comfort of your own home?

Don’t worry, because in this article, we will explore three alternatives to perform hip thrusts without a bench. These alternatives will enable you to continue your fitness journey and achieve the gains you desire.

3 Hip Thrusts At Home Alternatives For Gains

Option 1: Elevated Surface Hip Thrusts

Setting up for Success

To perform elevated surface hip thrusts, you’ll need a stable elevated surface such as a sturdy chair, step, or even a coffee table. Follow these steps to get started:

  1. Position the elevated surface horizontally and ensure its stability.
  2. Stand facing away from the surface, maintaining a shoulder-width stance.
  3. Rest your upper back against the edge of the elevated surface, with your feet planted firmly on the ground.
  4. Keep your knees bent at a 90-degree angle and maintain a slight posterior pelvic tilt to engage your glutes effectively.

Executing the Movement

Now that you’re set-up, it’s time to execute the movement:

  1. Engage your core and squeeze your glutes to lift your hips off the ground, creating a straight line from your knees to your shoulders.
  2. Focus on driving through your heels while maintaining stability.
  3. Squeeze your glutes at the top of the movement for maximum contraction.
  4. Lower your hips back down in a controlled manner, maintaining tension in your glutes throughout the entire range of motion.

Repeat this movement for the desired number of repetitions, ensuring proper form and control. Elevated surface hip thrusts offer an excellent alternative to bench-based hip thrusts, providing a similar range of motion and targeting your glutes effectively.

Option 2: Floor Hip Thrusts

Mastering the Basics

When it comes to performing hip thrusts without a bench, floor hip thrusts are a fantastic option. Here’s how you can perform them with precision:

  1. Begin by lying flat on your back on a comfortable mat or carpeted surface.
  2. Bend your knees and position your feet flat on the ground, hip-width apart.
  3. Place your hands firmly on the floor alongside your body, providing support and stability throughout the movement.

Initiating the Thrust

Now, let’s initiate the floor hip thrust:

  1. Drive through your heels, engaging your glutes and core muscles to lift your hips off the ground.
  2. Focus on maintaining a straight line from your knees to your shoulders, emphasizing the contraction in your glutes.
  3. Squeeze your glutes at the top of the movement, holding for a brief pause.
  4. Lower your hips back down to the starting position, ensuring controlled movement and continuous tension in your glute muscles.

Repeat this exercise for the desired number of repetitions, paying attention to your form and maintaining proper control throughout. Floor hip thrusts provide a challenging workout for your glutes, making them an effective alternative to bench-based hip thrusts.

Option 3: Resistance Band Hip Thrusts

Adding Resistance for Greater Gains

If you’re looking to intensify your hip thrusts without a bench, incorporating resistance bands into your routine can be a game-changer. Here’s how you can do it:

  1. Begin by wrapping a resistance band around your thighs, just above your knees.
  2. Lie down on your back with your knees bent, feet flat on the ground, and the resistance band in place.
  3. Position your arms alongside your body, palms facing down, for added stability.

Executing the Movement

Let’s perform resistance band hip thrusts:

  1. Drive through your heels, focusing on engaging your glutes and core muscles to lift your hips off the ground.
  2. Maintain tension on the resistance band throughout the movement, feeling the added resistance as you thrust your hips upward.
  3. Squeeze your glutes at the top of the movement, emphasizing the contraction for maximum benefit.
  4. Slowly lower your hips back down to the starting position, maintaining control and tension on the resistance band.

Perform the desired number of repetitions, keeping your form impeccable and focusing on the mind-muscle connection. Resistance band hip thrusts provide an excellent way to challenge your glute muscles without the need for a bench.


Hip thrusts are a remarkable exercise for sculpting and strengthening your glutes. By incorporating the alternatives mentioned above into your home workout routine, you can achieve incredible gains and overcome the hurdle of not having a bench. Whether you opt for elevated surface hip thrusts, floor hip thrusts, or resistance band hip thrusts, each variation targets your glutes effectively, helping you reach your fitness goals.

Remember to start with a weight or resistance level that challenges you without compromising your form. As you progress, gradually increase the intensity by using heavier weights or thicker resistance bands. Consistency and proper technique are key to reaping the benefits of hip thrusts and maximizing your gains.

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