B-Stance Hip Thrust
Equipment Needed
About This Exercise
A unilateral glute exercise that shifts most of the load to one leg by staggering the feet, with the working foot flat on the floor and the other foot resting on its heel for light support.
How to Perform
- 1
Setup
Sit on the floor with your upper back resting against the edge of a sturdy bench. Place your working foot flat on the floor with your knee bent. Slide your other foot forward so only the heel is on the ground, roughly in line with the arch of your working foot.
- 2
Brace Your Core
Engage your core and tuck your chin slightly toward your chest. The majority of your weight should be on your working leg, with the staggered leg providing only light balance support.
- 3
Drive Hips Up
Push through the heel of your working foot and squeeze your glutes to drive your hips toward the ceiling. Lift until your torso is parallel to the floor. Hold briefly at the top, focusing on squeezing the glute of your working leg.
- 4
Lower with Control
Slowly lower your hips back toward the floor with control, maintaining tension in your glutes throughout the descent. Complete all reps on one side before switching the stagger to work the other leg.
Form Tips
- •Drive through the heel of your working foot — the staggered foot is only for balance
- •Keep your chin tucked and look forward throughout the movement
- •Squeeze the glute of the working leg hard at the top
- •Keep your hips level — do not let them rotate or drop to one side
Common Mistakes to Avoid
- •Putting too much weight on the staggered foot instead of the working leg
- •Hyperextending the lower back at the top instead of using the glutes
- •Letting the hips rotate or tilt to one side during the movement
- •Rushing through reps instead of maintaining slow, controlled movement
Primary Muscles
Secondary Muscles
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