The glute bridge can be a near-perfect substitute for the hip thrust. If you don’t have access to a bench, or another comfortable elevated surface you can set up against, consider incorporating the glute bridge in its place. Practically, you can think of the glute bridge like a hip thrust, only starting from the floor.

You can do hip thrusts on common household items such as: Chair Couch Bed Swiss ball Sturdy low table (non-glass)

If you don’t have access to anything that can load the movement, there are still ways to challenge yourself! Here are a few ways to modify the movement without weight that will still add plenty of intensity. Increase your reps Push sets until failure Perform reps with a pause Perform reps with slow eccentrics (the lowering part of the movement)