B-Stance Hip Thrust

Technique

The B-stance hip thrust is a barbell hip thrust where one foot does most of the work and the other is placed slightly forward on its heel as a kickstand for balance. It shifts more load onto one glute without the instability of a true single-leg thrust, so you can still use a heavy bar.

Steps

1. Sit with your upper back against a bench and roll a padded barbell over your hips
2. Plant the working foot flat under the knee and place the other foot a few centimetres forward, resting on its heel
3. Drive through the heel of the working foot and lift the hips until the torso and thigh form a straight line
4. Pause and squeeze the glute, then lower under control and finish the reps before switching sides

Common mistakes

• Pushing hard through the kickstand leg so it becomes a regular two-leg thrust
• Arching the lower back at the top instead of finishing with the glutes

Variations

• Single-leg hip thrust with bodyweight
• B-stance dumbbell hip thrust

FAQ