Heavy Hip Thrusts are Dangerous

On an episode of the Live Life Aggressively Podcast, guest Jerry Brainum talks about the dangers of hip thrusts. He describes a report where a 36-year-old male experienced leg paralysis from doing hip thrusts with a 225 pound barbell. The discussion starts around the 5-minute mark of the episode. Check it out!

You’re starting to hear more cases of nerve damage from heavy hip thrusts. Here’s one involving a female lifter.

Always consider the risk to benefit of any exercise. Not only do heavy hip thrusts carry a notable risk, the transfer to sport may not be that great. Take a look at this study.

Instead of doing hip thrusts with a heavy barbell, do them single-leg with a light weight, or try other alternatives like cable pullthroughs, kettlebell swings, or sumo-style deadlifts. For more suggestions, check out Glutes Like Calabrese Bread.

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