There are several exercises you should be pairing as a superset with hip thrusts.
Maximizing the abilities of the muscles accessory to the glutes will be “key” in creating a more powerful hip thrust.
Just make sure to pick exercises to that not only engage the glutes, but work the quads, hamstrings, hip flexors, hip abductors and adductors, and lower back.
Finding the perfect exercise to superset with a hip thrust requires the ability to transition from one exercise to another.
You can do this at home or in the gym by using a barbell, dumbbells, or even your own body weight.
Exercises like squats, sit-ups, chest press, and triceps extensions are all going to be exercises you can superset with a hip thrust.
Hip thrust alternatives at home may include a clam, crunch, or lunge.
Use the list below as a guide for exercises you can pair and superset with hip thrusts.
Exercises to Superset with Hip Thrusts
1. Chest Press
The first exercise to superset with hip thrusts is the chest press.
If you are using a bench for your hip thrusts, it’s easy to transition from that to a chest press. You just have to move the location of the barbell or dumbbells from over your hips to over your hands.
This makes for a great superset because it gives you minimal rest and adds a hiit element to the workout.
2. Sit-Up to Shoulder Press
The next exercise you can pair with hip thrusts is a sit up to shoulder press.
You can easily go from working your glutes to working your abs and shoulders in a single movement.
Use dumbbells on this exercise to make the transition easiest.
3. Goblet Squats
If you want another exercise that’s easy to superset with hip thrusts, then try the goblet squat.
A single dumbbell makes it easy to go from one exercise to another with little to no resting period.
A goblet squat is also a great accessory exercise for developing the glutes.
4. Hang Cleans
If you are using a barbell to do your hip thrusts, a great transition exercise is the hang clean.
After laying on the ground or a bench, you can pop right up to begin your hang cleans.
Hang cleans will not only work your glutes and quads, but your shoulders and back.
5. Triceps Dips
Triceps dips or triceps extensions are also great exercises to pair with the hip thrust.
Just put your hands on the edge of the bench or on the ground, hitch your hips up in the air and do your triceps dips.
Other triceps exercises you can do are the skull crusher and triceps kickback.
6. Reverse Lunges
If you want an exercise to pair with the hip thrust that also works your glutes, inner thighs, quads, and hamstrings, then you need to incorporate the reverse lunge into your exercise regimen.
Lunges are great for isolating the glutes and are a great exercise to superset with the hip thrust.
Other lunge alternatives include the split squat, curtsy lunge, and side lunge.
Clams are a great way to increase hip flexibility and work the inner and outer thighs.
They are a good exercise to superset with hip thrusts at home because of the ability to just turn your body to transfer from exercise to exercise.
Simply lay on your side, bend your legs, and rotate your top knee up as high as you can.
8. Side Leg Raises
Another exercise to pair with the hip thrust is the side leg raise.
This exercise will also work your gluteus medius and assist in protecting the knees.
This is also a perfect exercise to superset with the hip thrust.
9. Sumo Deadlifts
Deadlifts and sumo deadlifts are excellent exercises to give you a complete leg workout so they will go will with hip thrusts.
The sumo deadlift will more heavily target the inner thighs but will also work the quads and hamstrings.
Sumo deadlifts are perfect accessory exercises that pair well with the hip thrust.
10. Donkey Kicks
Last on my list of exercises to superset with hip thrusts is the donkey kick.
This exercise, like the hip thrust, will primarily target the glutes.
Donkey kicks make it easy to transfer from one exercise to another with only your body weight.
Other exercises to superset with hip thrusts include:
- Ab Rollouts
- Pushup Jacks
- Frog Jumps
- Hamstring Curls
- Pull ups
- Reverse Flies
- Bicep Curls
- Power Clean
Summary: Exercises to Superset with Hip Thrusts
Finding a perfect exercise to pair with a hip thrust is easy if you know your goals for the workout, what muscles you are targeting, and how each exercise transitions from one to another. If you are mainly targeting the glutes, superset squats, lunges, donkey kicks, clams and side leg raises. If you want a full body workout, mix in some of the other exercises like the chest press and triceps extension. It all depends on how you are formulating your working, how efficient you are trying to be, and the goals you are trying to accomplish during that workout plan.