B-Stance Hip Thrust

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 2 to 5 reps with 3 to 5 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 10 reps with 2 to 3 minutes of rest.

Execution and technique cues

• Place the barbell across the hip bones with padding, and lean the upper back against the long edge of a bench so the shoulder blades rest on the top surface.
• Position the working foot flat on the floor at a distance where the shin is vertical at the top of the movement. Place the kickstand foot lightly behind the body so it bears minimal load.
• Drive through the working foot, extend the hips until the thigh and torso form a straight line, and actively squeeze the glute at the top with a brief pause.
• Lower the hips under control without hyperextending the lumbar spine, keeping the core braced throughout the full range of motion.

Common mistakes

• Hyperextending the lower back at the top of the rep instead of achieving true hip extension with the core lightly braced.
• Distributing weight evenly across both feet, which eliminates the unilateral overload benefit that defines the B-stance variation.
• Allowing the knee of the working leg to cave inward rather than tracking it in line with the toes throughout the movement.

Frequently asked questions

What is the advantage of the B-Stance Hip Thrust over the standard bilateral hip thrust?

The B-stance variation places greater demand on the glute of the working leg compared to the bilateral version, without the coordination challenge of a fully single-leg exercise. It is well suited for identifying and reducing side-to-side strength imbalances.

How far from the body should the working foot be placed?

The working foot should be positioned so that the shin is perpendicular to the floor at the top of the movement. Too close and the knee takes excess stress. Too far and hip extension is compromised at lockout.

Related exercises