‘Go big or go home’: Samantha Ruth Prabhu lifts 110 kg in hip thrust

Signs that indicate a woman is ready to lift heavy weights for hip thrusts without risking injury

Pawan Behal, chief fitness consultant and founder of Behal Fitness Center Shahkot, Punjab, tells indianexpress.com, “A key indicator that one is ready to progress to heavier weights is consistent mastery of proper form with lighter loads. When you can execute hip thrusts with a controlled, neutral spine, stable core, and optimal glute activation without experiencing discomfort or compensatory movements, your body is prepared for increased resistance.”

Additionally, he states that improvements in overall strength, endurance, and mobility – especially in the hips and lower back — signal readiness. “If you’ve progressively increased weights over time and have been training under proper supervision or following a structured program, these are clear signs that you’re building the necessary muscular foundation and neuromuscular coordination to handle heavier loads safely,” notes Behal.

Samantha Ruth Prabhu shared a video of herself performing hip thrusts (Source: Instagram/Samantha Ruth Prabhu)

How can improper form while performing hip thrusts impact the lower back and hips, especially when lifting heavier weights?

“Improper form can significantly increase the risk of injury, particularly to the lower back and hips. When the movement is performed incorrectly — such as allowing the lower back to hyperextend or failing to engage the glutes fully — the load can be improperly transferred to the lumbar spine. This misalignment may result in excessive strain on the vertebral discs and surrounding muscles, leading to discomfort, muscle imbalances, or chronic lower back pain,” explains Behal.

Furthermore, if the hips are not correctly aligned, it can lead to uneven force distribution across the hip joints, increasing the risk of strains or joint irritation. As the weight increases, these issues are amplified, making strict adherence to proper technique critical to preventing injury.

Best warm-up and mobility exercises to do before attempting heavy hip thrusts

Behal recommends, “Begin with dynamic stretches such as leg swings and hip circles to increase blood flow and enhance joint mobility. Incorporating glute activation exercises — like banded glute bridges or side-lying clamshells — can help ensure that the target muscles are primed and engaged. Moreover, foam rolling the lower back, glutes, and hamstrings helps release muscle tightness and improve flexibility. A light warm-up set of hip thrusts using just the bar or a very light load is also recommended to acclimate your body to the movement pattern before progressing to heavier weights. This comprehensive approach not only prepares your body physically but also reinforces proper form, setting the stage for a safer and more effective training session.”