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 |
|
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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