B Stance Hip Thrust

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What Is A Hip Thrust

To better understand the B stance hip thrust, it is important to first understand what a regular hip thrust is.

In general, a hip thrust is a hip hinge movement exercise that works to strengthen the muscles of the glutes and hamstrings.

The basic movement of a traditional hip thrust involves placing your back against a sturdy surface, such as a bench. Both feet are planted on the floor. From there, you drive your hips up into the air, using your glutes and hamstrings to power the movement. Once your hips are fully extended, you then lower them back down to the starting position.

This exercise can also help to improve your squats and deadlifts.

What Is A B Stance Hip Thrust

The B stance hip thrust, or single leg hip thrust, is a variation of the standard hip thrust exercise. As the name suggests, the main difference with this variation is that you adopt a B stance before performing the movement.

To do this, you simply place one foot with the heel in front of the other, rather than having both feet planted firmly on the ground. This slight change in position shifts more of the emphasis onto the glutes, as opposed to the hamstrings.

The main force comes from the planted foot, while the heel planted foot (supporting leg) is providing stability.

It is almost a single-leg exercise because the supporting leg is just there for assistance. This means that you are only working one glute muscle at a time.

In the beginning, it can be difficult to work on one side separately, but it will help to correct imbalances in the hip region.

B Stance Hip Thrust Set-Up

The B stance hip thrust set-up includes a bench where the athlete is lying. A barbell and a pad which is placed across the hips.

How To Do A B Stance Hip Thrust

Make sure to warm up with some kind of light cardio like jogging using a treadmill or cycling with an exercise bike.

  • Start by lying flat with the upper body on your back (at lower shoulder blade height) with your feet hip-width apart in a B stance (slightly straighten one leg) and a barbell across your hips.
  • You can either place the barbell directly on your hips or use a pad to cushion the barbell.
  • Also, because of eventual imbalances of the body, start with the weak side.
  • Once you are in position, drive your heel into the floor and thrust your hips up into the air, while getting support from the back leg.
  • Extend your hips as far as you can without arching your back. Hold this position for a moment before slowly lowering your hips back down to the starting position.
  • Repeat for the desired number of repetitions.

Generally, you can aim for lighter weights and higher reps as your progressively overload during the B stance hip thrusts.

  • Hypertrophy (size):  10 – 12 reps & 3 – 4 sets + 1 – 2 minute rest between sets
  • Strength: 1 – 5 reps & 3 – 4 sets + 2 – 5 minutes rest between sets

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B Stance Hip Thrust Muscles Worked

The B stance hip thrust primarily works the glutes. Additionally, the hamstrings will be engaged, as well as the hip abductors, quads, and the core to a lesser extent.

Gluteus Maximus

This exercise is designed perfectly to work the glute max. Functionally speaking, this muscle is doing the hip flexion (pushing the hips forward) from a hinged position.

Gluteus Minimus & Medius (Lateral Hip)

These muscles have a stabilizing function during the lifting movement of the B stance hip thrust.

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B Stance Hip Thrust Benefits

There are a few key benefits that come with doing B stance hip thrusts:

  • Firstly, this exercise is great for targeting the glutes, while strengthening and stabilizing the hips.
  • Secondly, focusing on one leg at a time can improve form, contraction, and unilateral strength.
  • Lastly, the B stance hip thrust is a great exercise for those that want to correct imbalances in their hips. If you have one side that is stronger than the other, then this exercise can help to even things out.

The main drawback of this exercise is that it can be difficult to get into the correct position, especially if you are using a heavier weight.

If you are new to the exercise, then it is best to start with a lighter weight and gradually increase the load as you get more comfortable with the movement.


B Stance Hip Thrust Variations

There are two main variations of the B stance hip thrust:

B Stance Hip Thrusts With Dumbbells

This variation is performed by placing a dumbbell over the hip of the working side – the leg with the planted foot on the floor.

Barbell B Stance Hip Thrust

In this variation, it is important to keep the barbell central even if only one side is worked at a time. The core will work more to keep the hips even or parallel to the floor.

Alternatives To The B Stance Hip Thrust

Here are three alternatives to the B stance hip thrust:

Regular Hip Thrusts

For people who don’t like the single-leg movement of the B stance hip thrusts, the normal hip thrust is a good alternative.

Especially, if you plan to use much weight with a dumbbell or a barbell. The added stability of having both feet planted on the ground will help to avoid injury.

Glute Pull-Throughs

This alternative to the B stance hip thrusts uses a cable. This means, that constant tension can be maintained in the muscles while performing the sets. Also, the same muscles as in the B stance hip thrusts will be worked as well.


The deadlift is a very important basic exercise to have in any workout routine if your goal is muscle growth and strength.

In comparison to the two exercises above, which are very glute focused. The deadlift achieves muscle growth in your entire posterior – your glutes, hamstrings, and posterior chain.

Bottom Line

B stance hip thrusts are a great additional exercise to target the glutes. It can be done with or without weights, and it’s easy to modify to make it more challenging. Give this exercise a try next time you hit the gym – you won’t regret it!

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