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  1. #1
    Registered User AMarieV's Avatar
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    Pubic Bone and Hip Thrusts

    I have a protruding pubic bone (please no jokes, I know how some of you can get )
    I am finding it difficult to do hip thrusts. I do these at home with an arm curl bar and I put one of those cylindrical pads on them but it’s still slightly uncomfortable. I also have the longer bench press bar but I haven’t used it for hip thrusts.

    My question is, is it safe for me to place the bar above or below my pubic and hip bones? I can feel more pressure in my lower back when I place the bar above them, but I do feel the right muscles working. I don’t feel my glutes and hamstrings working as hard when placing the bar below them

    Advice, tips, suggestions? Thanks.
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  2. #2
    Registered User STRYDG's Avatar
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    Can you replace the bar with just a plate? Then that can rest more comfortably on your thighs/lower abdomen.
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    Registered User TheShadowMan's Avatar
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    You might be using too much weight on the bar for how built up the muscles are to handle the load at this point. Maybe take some off until you can comfortably perform and complete sets, but with a proper bar pad you really shouldn't be having an issue with pain on thrusts.
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    Cool

    I've only done hip thrusts once or twice but I was amazed at how much they hurt. My bar placement probably wasn't good and form was probably garbage.

    I think it's one of those things that takes time to build up to the point where it doesn't hurt anymore. You could take some weight off and do more reps while your body gets more used to you putting heavy things there? I would imagine if you do them regularly that after some time it won't hurt anymore.

    There was a time when putting a 135 pound barbell on my back used to leave me with a bruise. Nowadays a 300 pound bar on my back causes 0 pain. Same thing with front squats... Those things hurt the first like dozen times you do them.
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  5. #5
    Registered User air2fakie's Avatar
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    Not sure if you do them at home because you don't have a gym membership or you just feel more comfortable without ppl watching you, but if you have access to a gym you can do hip thrusts in the leg extension (quad) machine.

    You lean with your back against the edge of the seat where you knees normally would be and hip thrust as normal. The really big round pad on the machine might be easier on your pubic bone than the smaller pad on the curl bar... or not.
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    temporary illusion supramax's Avatar
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    AMarieV,

    The hip thrust isn't a 'must do' exercise. The Bridge pretty much is, though, if done correctly.
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    Clearly Irrational blue9steel's Avatar
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    I use a squat bar pad on a Texas power bar, seems to work pretty well.
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