Hip thrust frustration

Training Q&A [Moderated]
1

Dear Dr. Feigenbaum and Dr. Baraki,

I’m back on General S&C after a successful second run of Strength I.

Doing hip thrust is still causing pain from compression to the fleshy region just below the pelvic bone. Do I just have to get used to the aches in the pelvic region from the compression?

I’m low key super discouraged because there are plenty of girls out there who can do more than 245lbs for reps while I’m struggling to bust out 12 reps on 205 mostly because of the pain.

I tried doing 135lbs for 12 reps, which was totally tolerable, pain wise. Do you think I should start at this weight?

​​​​​​How would you recommend I progress on the hip thrust as a myo-rep exercise? Should I aim to increase intensity or volume (aim to get 20 reps for an @8 effort?)

​​​​​​Sincerely,

Eddie Mun

2

Have you tried using a pad around the bar (or a towel)? I can’t really do them without one of those…

3

I actually put two pads around the bar :frowning: and it still hurts. I’m starting to doubt if I’m putting it in the right area. I just looked up a human anatomy muscle diagram and I believe I am placing the bar at the level of the iliopsoas. Is the bar positioning too low?

4

Could I do banded hip thrusts as an alternative? I’m thinking of buying some resistance bands from Rouge anyways.

5

I don’t know where you’re putting it really. It should be over your hip joint anteriorly. I probably wouldn’t do hip thrusts against bands without a barbell, but you could do these at home in a pinch, for sure.