Anonymous #2 11w

hmm ok. i can’t even go super heavy on hip thrusts i can hardly do 90

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Anonymous #2 11w

Goblet squats I also just would never recommend. It’s virtually impossible to actually load enough to challenge the glutes, since your quads and glutes are so much stronger than your arms are gonna be when holding the dumbell. I’d just do an abduction movement (either machine or cable) to target the gluteus medius.

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Anonymous #3 11w

The cause of my injury ultimately came down to insufficient core activation. If that's the case for you, squat variations and hip thrusts can be risky too. I had flare ups for months from hip thrusts when I wasn't doing squats or deadlifts!

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Anonymous #4 11w

ok great bc i won’t be doing rdls anymore

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Anonymous #3 11w

omg i think my doctor said i need to work on my core😭 noo i love hip thrusts

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Anonymous OP 11w

I'm going to disagree with the other commenters and say that since RDLs and hip thrusts recruit the same muscle groups they are both dangerous for re-injury in your case. If you have excessive low back spinal flexion or aren't stabilizing your core properly for RDLs chances are your hip thrust form is incorrect too

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Anonymous #3 11w

I would say it's not a good idea to continue RDLs OR hip thrusts without a step down in weight, adding in some other accessories with core strengthening/engagement exercises for warm-up and having someone review your form

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Anonymous #3 11w

If the core and spine are that much of an issue, a cable kickback also trains the glutes through hip extension without loading either

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Anonymous #3 11w

so i should just have a flat ass then😭😭😭 but i saw that rdls put more pressure on the back??!! also what core workouts would you recommend. and to think i’ve been working out my abs

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Anonymous #2 11w

I agree with accessories (especially machines) being more likely a safe option for OP, heavy compounds are the bigger risk here

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Anonymous OP 11w

You should eventually be able to return to your regular lifting program but I'm urging you to solve the underlying issues so you don't end up with permanent damage

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Anonymous #3 11w

what’s my issue?!!!! so should i workout MY ABS!! is that my issue?? i usually do 65 hip thrusts and started to do 90. hoe much should i do once i feel better 😭

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Anonymous OP 11w

The cause of all of my back injuries have been inactive/weak abs. I can't say if that's the same for you or how much weight you should attempt, but I can say I went from a slipped disc to safely deadlifting 250+ and hip thrusting 350+ because of ab work

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Anonymous OP 11w

My intent here is not to fearmonger or make you overthink, but I wish I had used more caution and put more emphasis on technique, I think it would have saved me from months of pain and struggling to complete daily activities when my back was at its worst

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Anonymous #3 11w

that’s very impressive!! and appreciate your advice!! it’s been a week since i pulled my muscle and i think i’m just going to stick to walking right now. and hopefully i can get back to where i was so i can focus on my core and ab’s

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