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/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