2 weeks Ago By Laura Forsyth
If you’re on a mission to grow buns of steel, there’s one move you can’t skip: the hip thrust. As a qualified personal trainer and IFBB bodybuilding pro , I have a serious focus on lower body training and I can confirm: nothing fires up your glutes quite like it. But while your bum gets stronger, your hip bones might not agree.
Anyone who’s tried going heavier on thrusts knows the pain – literally – of a barbell digging into your pelvis. Bruises, red marks, awkward fidgeting mid-set..
. It’s enough to make anyone give up. That’s where a barbell pad comes in.
From ultra-padded wraps to flatter foam options or even machines with built-in support, the right cushioning can take the sting out of heavy sets. Whether you’re training in the gym or glute-building from home, it’s the small upgrade that makes a big difference. Using a towel might be a quick fix, but a purpose-built barbell pad will provide better protection and stability.
You want to be focused on the movement, not on the bruises that show up the next day. A pad helps distribute the weight more evenly, so you can really drive through the hips without pain or distraction. It’s particularly useful when your training starts to get heavier — so around 80kg-plus.
And while some hip thrust machines in gyms have built-in cushioning, most standard barbells don’t. Which is why a quality pad is a must. Pads come in different forms and it all depends on preference.
Look for dense foam that won’t squash flat under pressure, and make sure it’s long enough to cover your hips properly. A good pad should stay in place during sets, support the entire pelvic area, and be easy to clean. Here are a few features worth checking for: There are a few pad types to choose from, depending on your preference and budget: Even if your gym has the latest equipment, having your own pad gives you more flexibility.
Some machines are always in use, or they don’t feel quite right. So having your own barbell pad means you’re never limited by the equipment. Whether you're lifting in a home gym , a commercial space, or improvising with a Smith machine, a quality barbell pad makes hip thrusts safer and more comfortable.
And that means better, stronger glutes in the long run. Read on for more..
