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.