Glutes · Compound

B-Stance Hip Thrust

A staggered-foot hip thrust that puts most of the load on one glute while the other leg helps with balance.

MAIN MUSCLE
Glutes
ALSO WORKS
Hamstrings, Core
EQUIPMENT
Barbell, Bench
LEVEL
Intermediate
REPS
8-12
TEMPO
2-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Sit with your upper back against the bench and the bar across your hips.

  2. Plant one foot flat and slide the other a little forward, resting it lightly on its heel.

  3. Drive through the planted foot and lift your hips until they are level with your shoulders and knees.

  4. Pause for a second, lower under control, then switch sides after your reps.

COMMON MISTAKES

  • Pushing equally with both legs; keep most of your weight on the planted foot and use the front heel only for balance.
  • Arching the lower back at the top; tuck the chin, keep the ribs down and finish with the glutes.

TIPS

  • Start lighter than your regular hip thrust and use a bar pad so the bar sits comfortably on your hips.

QUESTIONS

Which muscles does B-Stance Hip Thrust work?

The main muscle is Glutes. It also works Hamstrings, Core.

How many reps should I do?

FORGE suggests 8-12 reps for B-Stance Hip Thrust. The app adjusts sets and reps to your goal and level.

What can I do instead of B-Stance Hip Thrust?

These train the same muscles: Barbell Hip Thrust, Single-Leg Hip Thrust.