B Stance Hip Thrust: Your Ultimate A-Z Guide (2023)

b stance hip thrust

What Is The B Stance Hip Thrust?

The B Stance Hip Thrust is an amazing exercise you can use to isolate one leg.

With the exception of one adjustment to our feet, the b stance hip thrust is identical to a regular hip thrust. One of our feet will touch the floor with its heel, in line with the toes of the grounded foot, as opposed to both of our feet being firmly placed on the ground. When we finish the movement, we want the majority of the force to come from the planted foot, with the other foot (the one with the heel grounded) serving as stability. View the video below for a how to guide:

The B stance hip thrust is an amazing exercise you can do to essentially isolate one part of your leg.

You may be recovering from an injury, have one leg that is more powerful than the other, or just want to do more isolation exercises for your legs. Hitting legs actually increases testosterone in men (R), so don’t skip this day!

The proper way to build muscle with this hip thrust is to do heavier compound exercises first. These are things like squats, deadlifts, or RDLs. Use isolation reps to finish off last. Hamstring curls, quad extensions, or these types of hip thrusts are all great.

How To Do A B Stance Hip Thrust

B Stance Hip Thrust Exercise

To begin, make sure you’ve warmed up with some light cardio and dynamic stretching. Along with the world’s greatest stretch, we recommend some jogging or cycling.

Perform 8-12 reps for 4-5 sets with a 1 – 2 minute rest if training for hypertrophy (size and muscle mass).

If you’re working on strength, do 1-5 reps for 3-4 sets with 2 – 5 minutes rest in between.

If you want to put on more muscle via hypertrophy check out my guide to getting jacked here.

B Stance Hip Thrust Muscles Worked:

b stance hip thrust


This exercise is ideal for strengthening the glute maximus. The exercise is designed in such a way that this muscle does the majority of the work. It covers the majority of the posterior side of the pelvis and performs hip flexion, or pushing the hips forward from a hinged position, in this movement.

Gluteus Minimus

These muscles do an excellent job of stabilizing the hip joint during this movement, allowing us to perform the lift correctly.

Other muscles worked are:

  • Quads
  • Hamstrings
  • Abs
  • Obliques

B Stance Hip Thrust Benefits:

  • Extreme one leg isolation
  • Explosive power
  • Improved form

Why Would You Do A B Stance Hip Thrust?

To practice isolating one leg in the hip thrust movement. You may want to do this for a variety of reasons, including:

  • One leg (or gluteus maximus) may be stronger than the other. Isolating legs in exercises like these can assist in identifying and correcting the problem.
  • You could be recovering from an injury that has caused you to build one leg more than the other.
  • Because there is less to think about, you may find that concentrating on one leg improves your form and contraction. Some people do this to fine-tune their range of motion.

Downsides Of The B Stance Hip Thrust

b stance hip thrust

We’ve talked about what’s great about the B stance hip thrust, but what should we be wary of?

The main thing to remember is that when we sacrifice stability in the hopes of isolating a specific glute, we are unlikely to achieve our maximum potential for progressive overload.

If you want to push your strength limits, you should be at full force (two planted feet) if you want to reach your 1RM and avoid injury. We should be as stable as possible when lifting heavy weights to ensure our safety.

That being said, if you’re not aiming for a 1 rep max and have other objectives for the b stance hip thrust, this point is less important.

Other Leg Exercises

Both of these leg exercises are similar to the b stance hip thrust in that it works out your legs.

Romanian Deadlifts

The erector spinae, gluteus maximus, hamstrings, and adductors are among the muscles in the posterior chain that the Romanian deadlift (RDL), a conventional barbell exercise, is used to strengthen.

The RDL is a useful exercise that, when performed properly, strengthens the lower body and the core in one motion. This part is similar to the b stance hip thrust.

The RDL concentrates the majority of the physical work on the muscles that are in charge of extending the hip and the knee from the posterior, in contrast to the traditional barbell deadlift and other quad-dominant exercises like leg presses, which place significant loads on the anterior portion of the knees.

The RDL’s ability to teach good standing hip flexion and extension biomechanics is by far its most significant advantage. This is the fundamental squatting motion, regardless of whether you’re squatting down to pick something up off the floor or using a weight in the gym.

The RDL can be compared to a dynamic plank. When done correctly, the hips allow for flexion and extension while the deep muscles of the spine cooperate to maintain stability. The posterior chain muscles that stretch the hip and knee while the foot is planted on the ground can be strengthened with the lift. The deep core stabilizers that govern the position of the spine can be strengthened with the RDL, and the forearm flexors that help you build a firm grip can also be strengthened.

Back Squat

A barbell squat, commonly referred to as a barbell back squat, is a compound exercise that works your hamstrings, glutes, and lower back muscles among other muscle groups in your lower body.

Standing with your feet shoulder-width apart, perform barbell squats. Breathe deeply, then unrack a heavy barbell and place it on your upper back. As you hinge your hips and knees to lower your body through the full range of motion into a squat position, keep your chest up and your back straight.

Start with a weight for the barbell squat that you can control for 4-5 sets of 8-12 repetitions. Pick a weight that enables you to continue using proper form for all sets and repetitions.

  1. In the squat rack, position a barbell at the correct height for your height. The barbell ought to be just above your shoulders. After unracking the barbell, make sure you have room to take a few steps backward.
  2. Step below the barbell and set your hands on either side of it while facing the barbell. Your upper back muscles should support the weight of the barbell.
  3. Take the barbell off the rack and move backward until you are only a few inches from the rack.
  4. Maintain a tall stance with your feet slightly wider than hip-width apart and your knees slightly bent. Your head and neck should be in a neutral position, and your shoulders should be directly above your hips. As if keeping an egg beneath your chin, your chin should stay tucked the entire time.
  5. Distribute your weight evenly over your feet, from the toes to the heels. To create a secure foot position, grip the ground with both of your feet.
  6. To work your lats and upper back, rotate your shoulders outward.
  7. Pretend your hips and shoulders, and contract your abs. Your pelvis should be somewhat tucked in and your ribs should be down.
  8. Start the downward movement by bending your hips, knees, and ankles while keeping your alignment.
  9. Squat down until your legs are parallel to the floor or just slightly below. As you lower, keep your weight equally spread across your feet.
  10. Take a little pause at the bottom position.
  11. Pushing your feet into the ground will start the upward action that will have you standing up. Keep your toes engaged and put more emphasis on pushing through your midfoot and heel.
  12. Keep your chest up as you start to stand up, tighten your glutes, let your knees to straighten, and allow your hips to move forward.
  13. Maintain a neutral spine while you squeeze your glutes and quads as you complete the exercise.
  14. Your shoulders should fall directly over your hips at the conclusion of each repetition.
  15. Visualize not spilling any water out of the front, rear, or sides of your pelvis, which is a bucket filled with water.
B stance hip thrust

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