When not done properly, hip thrusts may cause injury. Here are a few common mistakes you should definitely avoid!
1. First, while doing this movement, be sure not to have an exaggerated arch in your back as this may cause pain. Your spine should remain neutral and your back should be as straight as possible as you move. Also, be careful not to look up at the ceiling as you move, as this may lead to you lifting your hips too high, which could cause pain or discomfort.
2. Don't forget to contract your abs to stabilize your core and then hold the position at the top when your hips are lifted, before lowering down to the starting position. It is important to contract your glute muscles as you lift and lower your body so that you know they are being properly targeted by this exercise.
3. Don't make the movement too big or too small, because either way may result in it not being effective. As you lower your body down, just tap the ground lightly and then lift up again for another rep. The upward movement should be dynamic, but should not create an arch in your back.
4. If you are using a bench, be sure it is the right type of equipment (with sufficient padding) to make this exercise comfortable and avoid injury.
5. If you decide to use weights to increase the intensity of this exercise, be sure to listen to your body and not overdo it. Also, take a sufficient rest period between sets so that you don't overwork your body.