B Stance Hip Thrust

B-stance hip thrusts are a unilateral lower-body exercise that targets the glutes and hamstrings while improving hip stability and muscle imbalances. This variation of the hip thrust shifts more emphasis onto one leg at a time, allowing for greater glute activation while maintaining balance and support from the non-working leg.



Exercise Profile

Details

Target Muscle Group

Glutes, Hamstrings

Exercise Type

Strength, Endurance

Equipment Required

Bench, Barbell, or Dumbbell (Optional)

Mechanics

Compound

Force Type

Hip Extension

Experience Level

Beginner to Intermediate

Secondary Muscles

Core, Lower Back

How to Perform B-Stance Hip Thrust

Follow these steps to perform B-stance hip thrusts with proper form:

  • Step 1: Sit on the ground with your upper back resting against a bench and place your feet flat on the floor, hip-width apart.
  • Step 2: Position one foot slightly forward so that only the heel is touching the ground while keeping the other foot flat.
  • Step 3: If using a barbell or dumbbell, place it on your hips and hold it securely.
  • Step 4: Engage your core and press through the heel of the back foot to lift your hips toward the ceiling, squeezing your glutes at the top.
  • Step 5: Lower your hips back down in a controlled manner while maintaining tension.
  • Step 6: Complete the desired number of repetitions before switching legs.

Tips to Perform B-Stance Hip Thrust

  • Keep your core engaged throughout the movement to maintain stability.
  • Focus on driving through the heel of the working leg to maximize glute activation.
  • Avoid arching your lower back and keep your spine in a neutral position.
  • Control both the lifting and lowering phases for optimal muscle engagement.
  • Increase resistance by using a barbell, dumbbell, or resistance band as you progress.

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