B-Stance Hip Thrust

What you'll gain

• Loads one glute at a time while staying stable enough for heavy sets.

• Exposes and corrects left to right differences in hip extension strength.

• Bridges the gap between bilateral hip thrusts and true single leg work.

Step-by-Step Instructions

1. 1

   Rest your upper back against the long edge of a bench with your hips suspended in front of it.

2. 2

   Plant one foot flat with the shin vertical directly under the knee.

3. 3

   Slide the other foot forward until only its heel rests on the floor.

4. 4

   Brace your abdominals and draw your ribs down toward your hips.

5. 5

   Drive through the working heel until your torso is parallel with the floor.

6. 6

   Lower under control, keeping your hips well above 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.

About This Exercise

The B-stance hip thrust sits between the bilateral hip thrust and the true single leg version. Your shoulders rest against a bench, the working foot is planted flat with a vertical shin, and the other foot slides forward so only its heel touches the floor. That kickstand leg contributes roughly 30 percent of the drive, which loads one glute far harder than a two legged thrust while leaving enough stability to handle real weight. The gluteus maximus drives hip extension while the hamstrings and abdominals support the position. For a library this clip fills the gap in the unilateral glute progression between bridging and single leg work. It suits glute focused program blocks, imbalance correction flows, and coaching content that compares hip thrust stance variations side by side.

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