B-Stance Hip Thrust
A hip thrust with one foot staggered forward as a kickstand so the rear working leg carries most of the load.
How to do it
- Sit on the floor with your upper back against the long edge of a bench.
- Plant one foot flat with the shin vertical directly under the knee.
- Slide the other foot forward until only its heel rests on the floor.
- Brace your abdominals and draw your ribs down toward your hips.
- Drive through the working heel until your torso is parallel with the floor.
- Lower under control until the hips are just off the floor, then repeat.
Key technique cue
Drive through the working leg; the back foot only balances on its toes. Keep the hips level.
Common mistakes
- ✕ Splitting the load evenly between both feet, which turns it back into a bilateral thrust.
- ✕ Placing the kickstand foot flat, which lets that leg push and removes the unilateral demand.
- ✕ Letting the pelvis tip toward the kickstand side, so the wrong glute does the work.
- ✕ Finishing with an arched lower back instead of full hip extension, which loads the lumbar spine.
Benefits
- ✓ Loads one glute at a time while staying stable enough for heavy sets.
- ✓ Exposes and corrects left to right differences in hip extension strength.
- ✓ Bridges the gap between bilateral hip thrusts and true single leg work.
Progression: from easier to harder
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Step 1 -
Step 2 You are here - B-Stance Hip Thrust
- Dumbbell Heels Elevated Hip Thrust
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Step 3
About the exercise
The B-stance hip thrust sits between the bilateral hip thrust and the true single leg version. Your shoulders rest against a bench, the working foot is planted flat with a vertical shin, and the other foot slides forward so only its heel touches the floor. That kickstand leg contributes roughly 30 percent of the drive, which loads one glute far harder than a two legged thrust while leaving enough stability to handle real weight. The gluteus maximus drives hip extension while the hamstrings and abdominals support the position.
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