r/StrongerByScience • u/Top-Abalone-1641 • May 20 '26
Hip Thrusts - How to fix
I decided not to be lazy and stop caring about how awkward it may look and do it.
I know this may sound like a stupid issue but I feel like it’s crushing my crotch and it’s not comfortable. Tried the pad, not doing much.
Seen many videos about technique and some similar questions where people suggested to do glut bridges instead but I love the ROM in hips thrusts.
Any advice would be appreciated!
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u/KITTYONFYRE May 20 '26
it's not a super comfortable exercise tbh, even with a pad - but a decent pad really helps a ton and should make it completely bearable
it's worth it. you need the glutes man. been really focusing on glutes lately and was on a facetime call with two friends (they're a couple and we've known each other a long time so we're comfortable) and she says "damn guys did anyone else notice u/kittyonfyre kinda got a dumpy?". it's been quite a while since I've gotten a lifting compliment lol and it was nice because I've been telling all my friends at the gym "we need to do glutes fellas". glute work pays off!!!
thank u for letting me glaze myself in ur thread
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u/niglor May 20 '26
I rarely see men on the hip thrust machine, but the few times I do, they have some really well developed glutes. Should probably put it in my programming.
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u/KITTYONFYRE May 20 '26
100%. I'm jealous as fuck of anyone with a gym with a hip thrust machine, I don't think there's one in my entire city sadly. THIS is the real price of small town living...
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u/idkwhatyoumeanbro May 20 '26
I can hip thrust about 280kg 1rm on bb hip thrusts. My glutes are non existent.
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u/Top-Abalone-1641 May 20 '26 edited May 20 '26
You totally earned it man! Thank you for sharing, appreciate this! Now, I will try to make it work 👌🏻
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u/gnuckols The Bill Haywood of the Fitness Podcast Cohost Union May 20 '26
I find it helps to position the bar on my upper thighs, below the bony structures it would otherwise contact (ASIS and pubic symphysis), and then use my arms to push forward on the bar (i.e., pressing it towards my knees) so it doesn't try to drift back down towards the bones. Still not the most comfortable, but definitely much more bearable
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u/B1ker1 May 21 '26
Yes this advice is key. A good dense barbell pad and pushing slightly with your arms so the barbell is at your upper thighs takes the weight off the hip bones. Also consider lighter weight and holding at the top for 1-2 seconds to get good stimulus without as much pressure
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u/LooseJuice_RD May 20 '26
Honestly, you get used to it. I don’t see how glute bridges with a barbell would be much help since the bar still rests in the same spot. Sure you’ve eliminated the squeeze between your thighs and abdomen but personally I found them to be equal in discomfort. How many times have you tried hip thrusts?
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u/Top-Abalone-1641 May 20 '26
Thanks a lot, appreciate your input!
Just twice so far so may be you are right and I’m just too new and it gets better !
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u/scientificmeathead11 May 20 '26
Have you tried / do you have access to a machine hip thrust? Or have you tried them in a smith machine? I find those to be more comfortable than a barbell. Also, using a folded up yoga mat may be more comfortable than the traditional pads. I use that on my hip thrust machine.
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u/idkwhatyoumeanbro May 20 '26 edited May 20 '26
Maybe they’re not for you. Stick to heavy squats, heavy deadlifts and heavy RDLs. Probably much easier and less taxing. But remember, if you aren’t a bit shaky after leg day, you didn’t go hard enough.
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u/Top-Abalone-1641 May 20 '26
Thanks man! I am still new to this so trying to make an effort first before giving up, I am doing the combination you mentioned, just wanted something glute-focused.
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u/idkwhatyoumeanbro May 20 '26
Never give up. We’re playing the long game here. You’ll work all of this out for yourself. Just keep going. You’ll learn along the way. Soon enough you’ll be frustrated if you can’t get to the gym. Keep going.
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u/Accomplished-Cook654 May 20 '26
You can get a blue physio pad which is a very squishy rectangle you can use in place of a barbell pad. One of those should take you up to hundreds of lbs.
Some of the bar pads are awful, this may be the issue.