This is the final part of the 3-part series. In part I, I discussed what I do during the first session with a client. In part II, I discussed programming considerations. In this article (part III), I will share practical tips for alleviating discomfort and preventing “battle scars” associated with glute bridging and hip thrusting.

The Hip Thruster is the best way to do the hip thrust – stable and versatile!

Since Kellie Davis and I wrote Strong Curves, I’ve noticed a huge increase in the number of pictures, videos, and comments pertaining to barbell glute bridges and hip thrusts on various social media sites. From time to time, I see women who proudly show off the “battle scars” (bruises and scrapes) that they earned while doing heavy glute work. However, these nuisances, along with other injuries, need not occur. One can easily bridge and thrust away comfortably as long as proper precautions are taken and special attention to form is given. Below are solutions to common heavy glute training problems.

Problem #1: Wrist Pain & Discomfort

Experiencing wrist pain during barbell bridges and hip thrusts seems to be more common with women than men, probably due to their smaller wrist structures. This usually happens during the combination of wrist hyperextension and excessive “pushing” on the barbell. The solutions are to 1) keep the wrists in neutral and not allow them to hyperextend, and 2) make sure to keep the barbell centered directly over the hips – don’t roll the bar forward as the hips rise.

Don’t do This

Do This

Problem #2: Hip Bruises

This might be the most common problem associated with glute bridging and hip thrusting. Many individuals experience bruising in the hip region where the bar meets the body. The solution here is to use ample bar padding. I’ve had success with both the Hampton thick bar pad and the Airex Balance Pad. While this is usually sufficient for the strongest of males, some of the strongest women will sometimes bruise even when using padding. Thick bars can be useful in this case, but in general more padding is needed, so get creative!

Don’t do This

Do This 

Problem #3: Upper Back Scrapes & Burns

Upper back burns and scrapes can occur with barbell glute bridging due to friction across the floor surface as well as with barbell hip thrusting due to digging into the bench. The solution is to 1) make sure you’re wearing a shirt (no sports bras), and 2) consider utilizing padding. For barbell glute bridges, this means using a yoga matt or other matting such as an Airex Balance Pad, and for hip thrusts it means using a bench with ample padding (we designed The Hip Thruster to be very comfortable in this manner as the padding wraps all the way around the front of the bench).

Don’t do This

Do This 

Don’t do This

Do This  

Problem #4: Hip Pain

From time to time, lifters might experience pain inside the body, coming from the anterior hip capsule, when bridging or thrusting. This can happen if the individual relies upon the hamstrings primarily for hip extension rather than the glutes, and it’s exacerbated when the lifter bridges the hips into full spinal and hip hyperextension. Make sure to 1) push the hips upward with the glutes, 2) not go too heavy to where the tension isn’t felt on the glutes, and 3) keep the torso flat and avoid hyperextension of the spine and hyperextension of the hips (hip hyperextension is okay for most individuals though, just not with folks who experience anterior hip pain – lifters with anterior hip pain should cut the last few inches of the lockout short).

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Do This 

Problem #5: Low Back Pain

Low back pain is probably the second most common problem associated with heavy bridging and thrusting, next to hip bruising. This primarily occurs when lifters overarch (hyperextend) their spines, and it’s usually accompanied by excessive anterior pelvic tilt. Click HERE to read more about why this occurs. The solution is to keep the torso flat (some coaches say to keep the ribcage down).

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Do This 

Problem #6: Knee Pain

This problem typically arises when lifters hip thrust very frequently. Since the quadriceps contract very hard during the hip thrust, the tension can create pain in the quadriceps (typically the vastus lateralis), in the quadriceps tendon, or in the patellar tendon. The solutions are to 1) reduce hip thrusting frequency, 2) alternate between glute bridging (which utilizes less quadriceps muscle) and hip thrusting, and 3) avoid pushing the body so hard into the bench with the quads (pushing the feet away from the bench), and 4) avoid having angled tibias at the lockout (bring the feet closer in so that the shins are vertical at lockout).

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Do This 

Problem #7: Neck Pain

Some lifters experience neck pain when hip thrusting, and this is due to improper strength endurance in the neck, along with poor positioning. Many lifters flex and extend their necks while hip thrusting and don’t find it to be problematic. Others will find that their necks cramp up and “give out” before the glutes do, especially during high repetition sets. The solutions are to 1) hold better neck position by keeping the neck in a more neutral posture (click HERE to learn about neck-packing), 2) consider performing specialized neck exercises in order to gain more endurance (ex: supine neck flexion and extension off of a foam roller), and 3) consider placing a cushion to rest the head upon on top of the bench, which will unfortunately place the neck in a bit of extension at the bottom of the movement, but it will cure the neck cramping.

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Do This 

Problem #8: Hamstring Cramping

Hamstring cramping is very common during bridging and thrusting, especially at first when the lifter first starts performing them. This has a lot to do with unfamiliarity, as most lifters are accustomed to using the hamstrings at longer lengths (the hamstrings are shortened due to the bent knees in a hip thrust). The solutions are to 1) make sure you rely upon the glutes and ease into the exercises, 2) avoid going too heavy to the point where form breaks down and the spine hyperxtends and the pelvis anteriorly rotates, and 3) consider experimenting with various SMR/foam rolling/dynamic stretching/static stretching protocols prior to glute bridge and hip thrust performance.

Don’t do This

Do This 

Conclusion

As you can see, hip thrusting (and glute bridging) can be a very pleasurable experience as long as you take necessary precautions and utilize proper form. It should be mentioned that every body is unique, and that tinkering and experimentation is needed to find ideal solutions for each lifter’s particular anatomy, physiology, and logistics. Feel free to share what’s worked for you in the comments section below. I hope you enjoyed the content, the pictures, and the entire 3-part series for that matter! That’s all for now.