Hip Thrusts are one of the best glute/posterior exercises there is. Utilised through a variety of rep ranges and form modifications, they’re a go to in both my male and female programming, if done correctly.
These are the 3 ways we see people finish a Hip Thrust and all change the outcome.
1.) Too much knee flexion and will be felt mostly through the quads. It will also stop you achieving a full contraction through the glutes and the inability to push through your heels.
2.) The opposite to picture 1 and will be much more hamstring dominant due to the knee angle being greater than 90 degrees and again stops a full glute contraction.
3.) Knee angle at 90 degrees, ability to push through heels and end the movement with peak contraction through the glutes.
Other form tips are to keep your chin tucked and not to move your whole torso up and down. Think pushing your hips to the roof and keeping the ‘thrust’ action predominately through your pelvis. On top of those, actively thinking about and feeling your glutes contract will go a long way to a successful rep