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B-Stance Hip Thrust 5s · no sound

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.

Primary muscle
Glutes
Equipment
Bodyweight
Difficulty
Intermediate
Movement
Hinge, Isolation
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How to do it

  1. Sit on the floor with your upper back against the long edge of a bench.
  2. Plant one foot flat with the shin vertical directly under the knee.
  3. Slide the other foot forward until only its heel rests on the floor.
  4. Brace your abdominals and draw your ribs down toward your hips.
  5. Drive through the working heel until your torso is parallel with the floor.
  6. Lower under control until the hips are just off the floor, then repeat.

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.

Muscles worked

Primary
Glutes
Secondary
AbsHamstrings

Same movement, other equipment

Barbell Glute Bridge Intermediate Barbell Glute Bridge Glutes Barbell Barbell Hip Thrust Intermediate Barbell Hip Thrust Glutes Barbell Dumbbell Single Leg Hip Thrust Intermediate Dumbbell Single Leg Hip Thrust Glutes Dumbbell Band Glute Bridge Beginner Band Glute Bridge Glutes Resistance band

Similar exercises

Bodyweight Hip Abduction Beginner Bodyweight Hip Abduction Glutes Bodyweight Frog Pump Beginner Frog Pump Glutes Bodyweight Glute Bridge Beginner Glute Bridge Glutes Bodyweight Good Mornings Beginner Good Mornings Glutes Bodyweight Hip Hinge Drill Beginner Hip Hinge Drill Glutes Bodyweight

Good to know

What muscles does the B-Stance Hip Thrust work?
Mainly the glutes. It also works the abs and hamstrings.
What equipment do you need for the B-Stance Hip Thrust?
None. It is a bodyweight exercise.
Is the B-Stance Hip Thrust good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Band Glute Bridge.

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