Can You Do Hip Thrusts at Planet Fitness? Plus 8 Awesome Alternatives
September 6, 2023
If you’re a member of Planet Fitness, you might be wondering if you can do hip thrusts to build your glutes.
The answer is yes, you can use the Smith machine to effectively perform hip thrusts at Planet Fitness without the need of a barbell.
While hip thrusts are an extremely effective exercise for building glute strength and size, some gyms may not allow them due to their potential to damage equipment, or they may lack the needed equipment to perform them.
Planet Fitness also does not have barbells so you will have to use a Smith rack to do hip thrusts, or opt for some hip thrust alternatives.
Fortunately, there are plenty of alternative exercises you can do to target your glutes without risking a gym ban or damaging equipment at Planet Fitness.
Read on to learn how to build those glutes at Planet Fitness.
If you’re wondering whether you can do classic hip thrusts at Planet Fitness, the answer is yes.
Planet Fitness gyms have a reputation for being a no judgment zone, and they have some strict rules when it comes to exercising.
One of their rules is that you can’t drop weights or make loud noises. This can be a problem if you’re trying to do hip thrusts, which can be quite noisy if you’re using a barbell and weights.
However, there is a way to do hip thrusts at Planet Fitness without breaking any rules.
You can use the Smith machine to do hip thrusts.
The Smith machine is a piece of equipment that has a barbell attached to it, and it moves up and down on a fixed track.
To do hip thrusts on the Smith machine, follow these simple steps:
Set up the Smith machine so that the barbell is at hip height when you’re lying on the ground.
Place a bench or a step in front of the Smith machine, so that you can rest your upper back on it.
Load the barbell with the weight you want to use.
Lie on the ground with your back against the bench, and your feet on the ground, close to the Smith machine.
Position yourself so that the barbell is directly above your hips.
Place a pad or a towel on your hips, to protect them from the barbell.
Push up with your hips, so that the barbell moves up and down on the fixed track.
Lower your hips back down to the ground, and repeat the movement.
The Smith machine is a great alternative to doing hip thrusts with a barbell and weights. It’s also a safer option, as it reduces the risk of injury.
You can for sure do hip thrusts at Planet Fitness by using the Smith machine. This is a great alternative to using a barbell and weights, and it’s also safer.
Why Planet Fitness May Not Be Ideal for Hip Thrusts
If you’re a fan of hip thrusts, you might be wondering if you can do them at Planet Fitness.
Unfortunately, Planet Fitness may not be the best place to perform this exercise if you are looking to use a barbell to perform the classic version of a hip thrust.
The main reason is that Planet Fitness does not have barbells, which are necessary for traditional hip thrusts. Instead, they only have Smith machines.
However, don’t let this discourage you from doing hip thrusts altogether.
You can still perform hip thrusts using a Smith rack and get the same results as using a barbell.
Simply place a bench in front of the Smith rack and set the bar at hip height. Then, place a pad on the bar to protect your hips and perform the exercise as you would with a barbell.
If you are worried about other gym goers judging you for doing hip thrusts on a Smith rack, don’t worry.
You might feel funny when doing them or feel like you are humping the air or look silly.
Don’t let this discourage you from doing what’s best for your fitness goals. Remember, you’re at the gym to improve yourself and shouldn’t let others dictate how you exercise.
Hip thrusts are a popular exercise for building glutes and improving overall lower body strength.
The movement involves lying on your back with your knees bent and your feet flat on the ground.
You then lift your hips up towards the ceiling, squeezing your glutes at the top of the movement.
Hip thrusts are an effective exercise for targeting the glutes because they involve full hip extension, which is the primary function of the glutes.
They also allow you to use heavier weights than other glute exercises like squats or lunges, which can lead to greater muscle growth.
When performing hip thrusts, it’s important to maintain proper form to avoid injury and get the most out of the exercise.
Keep your feet flat on the ground and your knees in line with your toes. Squeeze your glutes at the top of the movement and lower your hips back down to the ground in a controlled manner.
If you’re new to hip thrusts, start with a lighter weight and focus on perfecting your form before increasing the weight.
You can also use a pad or other cushioning to protect your hips and make the exercise more comfortable.
Overall, hip thrusts are a great exercise for building strong, shapely glutes. Incorporate them into your lower body routine for maximum results.
Awesome Alternatives to Hip Thrusts At Planet Fitness
While hip thrusts are a great exercise for targeting your glutes, Planet Fitness might not be the best place to perform them due to their strict gym policies and lack of barbells.
To perform hip thrusts at Planet Fitness, you will need to use a Smith rack.
If you do not like the Smith machine or don’t feel like you get the same result as a barbell, there are several other exercises that you can incorporate into your workout routine that will help you achieve similar results for glute growth.
Glute bridges are an excellent alternative to hip thrusts. They are a bodyweight exercise that targets the glutes, hamstrings, and lower back.
To perform a glute bridge, lie on your back with your knees bent and your feet flat on the ground.
Lift your hips off the ground until your body forms a straight line from your shoulders to your knees.
Squeeze your glutes at the top of the movement and hold for a few seconds before lowering back down.
While hip thrusts may be the best exercise for targeting your glutes, the glute bridge is a close second and will bring glute activation as well.
You can incorporate them into your workout routine to keep your glutes strong and toned, without using a barbell or Smith rack.
Alternative 1: Glute Bridge
If you’re looking for an exercise to work your glutes but don’t have access to a hip thrust machine, the glute bridge is a great alternative.
Not only is it effective, but it’s also easy to perform and can be done with minimal equipment.
To do the glute bridge, lie on your back with your knees bent and feet flat on the ground. Place a dumbbell on your hips for added resistance.
Then, lift your hips up toward the ceiling, squeezing your glutes at the top of the movement. Lower your hips back down to the ground and repeat for several reps.
The glute bridge is a great exercise to incorporate into your routine because it targets your glutes, hamstrings, and lower back. Plus, it’s a low-impact exercise that’s easy on your joints.
At Planet Fitness, you can easily perform the glute bridge with a set of dumbbells. Simply grab a pair of dumbbells and lie on the ground to perform the exercise.
Incorporate the glute bridge into your workout routine to strengthen your glutes and improve your overall fitness.
Alternative 2: Squats
If you’re looking for an exercise that targets your glutes and legs, squats are a great alternative to hip thrusts.
Planet Fitness offers a variety of equipment that you can use to perform squats, including the Smith machine, kettlebells, and dumbbells.
To do squats with the Smith machine at Planet Fitness, follow these steps:
Adjust the bar to the appropriate height. The bar should be at the level of your mid-chest.
Stand under the bar and position it across your upper back.
Step back and position your feet shoulder-width apart.
Keep your chest up, core tight, and gaze straight ahead.
Lower your body by bending your knees and pushing your hips back.
Descend until your thighs are parallel to the ground or lower.
Push through your heels and extend your legs to return to the starting position.
Repeat for the desired number of reps.
If you prefer to use kettlebells or dumbbells for squats, follow these steps:
Hold the kettlebell or dumbbell in front of your chest with both hands.
Stand with your feet shoulder-width apart.
Keep your chest up, core tight, and gaze straight ahead.
Lower your body by bending your knees and pushing your hips back.
Descend until your thighs are parallel to the ground or lower.
Push through your heels and extend your legs to return to the starting position.
Repeat for the desired number of reps.
Remember to start with a weight that you can handle comfortably and gradually increase the weight as you get stronger.
Squats are a compound exercise that work multiple muscle groups, including your glutes, hamstrings, quads, and core.
By incorporating squats into your workout routine, you can improve your overall lower body strength and power.
Alternative 3: Bulgarian Split Squats
If you’re looking for an exercise that’s as challenging as hip thrusts, Bulgarian Split Squats are a great alternative that you can do at Planet Fitness.
These squats are a single-leg exercise that targets your quads, hamstrings, and glutes, just like hip thrusts.
To do Bulgarian Split Squats, stand with your back to a bench or step that’s about knee height.
Place the top of your left foot on the bench and step your right foot forward about two feet.
Keep your chest up and your core engaged as you lower your body down into a lunge position, with your right knee bent at a 90-degree angle.
Push back up through your right heel to return to the starting position.
You can hold dumbbells or a barbell to add resistance if you want to make the exercise more challenging.
Start with a weight that’s comfortable for you and increase it gradually as you get stronger.
Bulgarian Split Squats are a great exercise for building lower body strength, improving balance and stability, and increasing flexibility.
They’re also a good alternative to hip thrusts if you’re looking for a single-leg exercise that targets your glutes and hamstrings.
Bulgarian split squats are an awesome glute builder, but keep in mind, they are HARD.
You might hate them at first, but as you become stronger and get better at them, you will see how effective they can be.
Alternative 4: Deadlifts
If you’re looking for an exercise that targets similar muscle groups as hip thrusts, deadlifts could be a great alternative.
Deadlifts are a compound exercise that work the glutes, hamstrings, lower back, and core. They can also help improve your grip strength and overall posture.
At Planet Fitness, you can use the Smith machine to do deadlifts. Here’s how:
Set the bar at a comfortable height, usually around mid-shin level.
Stand facing the bar with your feet shoulder-width apart.
Bend your knees and hinge at the hips to grip the bar with an overhand grip.
Brace your core and lift the bar by driving your feet into the ground and standing up straight.
Lower the bar back down to the starting position with control.
It’s important to maintain proper form when doing deadlifts to avoid injury. Keep your back straight, chest up, and shoulders back throughout the movement.
Start with a light weight and gradually increase as you feel comfortable.
In addition to traditional deadlifts, there are also variations you can try to target different muscle groups.
For example, sumo deadlifts place more emphasis on the inner thighs and glutes, while Romanian deadlifts focus more on the hamstrings and lower back.
Overall, deadlifts can be a great alternative to hip thrusts for targeting the lower body muscles.
Give them a try at Planet Fitness using the Smith machine for a challenging and effective workout.
Alternative 5: Rounded Back Hyperextensions
If you’re looking for an alternative to hip thrusts at Planet Fitness, rounded back hyperextensions might be the exercise for you and put a heavy focus on glutes.
This exercise is great for targeting your glutes and lower back muscles.
To do rounded back hyperextensions, start by lying face down on a hyperextension bench.
Tuck your chin to your chest and round your back as you lift your upper body up. Keep your feet securely anchored under the footpads of the bench to prevent them from lifting off the ground.
As you lift your upper body, squeeze your glutes and lower back muscles. Hold the contraction for a few seconds before slowly lowering your upper body back down to the starting position.
Repeat this movement for several reps, gradually increasing the weight as you get stronger. Make sure to keep your movements slow and controlled to prevent injury.
Rounded back hyperextensions are a great alternative to hip thrusts because they target similar muscles in a different way.
They also require minimal equipment, making them a great option for those who don’t have access to a lot of gym equipment.
Overall, rounded back hyperextensions are a great exercise for targeting your glutes and lower back muscles.
Give them a try the next time you’re looking for an alternative to hip thrusts at Planet Fitness.
Alternative 6: Kettlebell Swings
If you’re looking for an alternative to hip thrusts at Planet Fitness, kettlebell swings are a great option.
Kettlebell swings are a full-body exercise that work your glutes, hamstrings, core, and upper body.
They also improve your cardiovascular fitness and help with fat loss. Plus, kettlebells are usually available at most gyms, including Planet Fitness.
To do kettlebell swings at Planet Fitness, follow these steps:
Choose an appropriate weight for your fitness level. Start with a lighter weight and work your way up as you get stronger.
Stand with your feet shoulder-width apart and the kettlebell on the floor in front of you.
Hinge at your hips and grab the kettlebell with both hands. Your palms should be facing down and your arms should be straight.
Engage your core and glutes, and swing the kettlebell back between your legs. Keep your chest up and your shoulders back.
Drive your hips forward and swing the kettlebell up to shoulder height. Your arms should be straight and your glutes should be fully contracted.
Let the kettlebell swing back down between your legs and repeat for the desired number of reps.
Remember to use proper form and engage your core and glutes throughout the exercise. Also, make sure to start with a lighter weight and work your way up gradually to avoid injury.
Kettlebell swings are a great alternative to hip thrusts at Planet Fitness. They work your entire body and improve your fitness level. Give them a try during your next workout!
Alternative 7: Step Ups
If you can’t do hip thrusts at Planet Fitness, step ups are a great alternative to work your glutes and legs.
This exercise is easy to perform and can be done with or without weights. Here’s how to do it:
Stand in front of a bench, step, or sturdy elevated surface.
Place one foot on the bench, step, or elevated surface.
Push through your heel and lift your body up onto the bench.
Lower your body back down to the starting position.
Repeat with the other leg.
You can hold dumbbells or a barbell to add resistance and make the exercise more challenging.
Alternatively, you can do step ups with a knee raise by lifting your knee up towards your chest as you step up.
This variation will work your core and hip flexors in addition to your glutes and legs.
Step ups are a great exercise to add to your leg and glute workout routine.
They can help improve your balance, stability, and coordination. Plus, they require minimal equipment and can be done almost anywhere.
In conclusion, if you can’t do hip thrusts at Planet Fitness, step ups are a great alternative to work your glutes and legs.
They are easy to perform, can be done with or without weights, and offer a variety of variations to target different muscle groups. Give them a try and see how they can benefit your fitness routine.
Alternative 8: Using The Leg Extension Machine
Did you know that you can use the leg extension machine at Planet Fitness to do hip thrusts?
By sliding your hips under the foot pad instead of your shins and using the seat as back support, you can perform hip thrusts using the leg extension machine.
To do this exercise, sit on the leg extension machine with your back against the seat and your feet flat on the ground.
Slide your hips under the foot pad and position it near your hips. Then, push your hips up towards the ceiling, squeezing your glutes at the top of the movement.
Lower your hips back down to the starting position and repeat for your desired number of reps.
It’s important to note that Planet Fitness may frown upon using the leg extension machine in this way, so be sure to check with them first before trying it out.
Additionally, make sure to use proper form and start with a lighter weight to avoid injury.
Overall, using the leg extension machine is a great alternative to traditional hip thrusts, especially if you’re limited on equipment being used by others. Give it a try and see how it feels for your glutes!
Last Words
Planet Fitness may not have barbells, but you can still effectively perform hip thrusts using the Smith machine.
However, if you are leery of using the Smith rack to perform hip thrusts, there are still plenty of alternatives that you can do to work your glutes effectively.
Remember, the key to building strong glutes is to consistently challenge them with progressive overload.
Whether you choose to use resistance bands, stability balls, or weights, make sure to gradually increase the intensity and volume of your workouts over time.
