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.

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.