Tips For Doing B Stance Hip Thrust

+ Font Size -

 What is the definition of b stance hip thrust?

The b stance hip thrust is identical to a regular hip thrust, with the exception of one minor adjustment to our feet. Instead of having both feet planted on the ground, one of our feet will place its heel on the ground, aligned with the planted foot's toes. When we finish the action, we want our planted foot to provide the majority of the force, with our other (heel planted) foot providing stability.

Tips For Doing B Stance Hip Thrust

How to accomplish a hip thrust from a b stance

Workout with a B stance hip thrust

  • To begin, make sure you've warmed up with some mild aerobic and dynamic stretching. Along with the world's greatest stretch, we propose some jogging or cycling.
  • Perform 10–12 reps for 3–4 sets with a 1–2 minute pause if you're training for hypertrophy (size).
  • Perform 1–5 reps for 3–4 sets with a 2–5 minute rest if you're training for strength.

Benefits of a b stance hip thrust: Why would you execute a b stance hip thrust?

In the hip thrust exercise, emphasis on isolating a single leg. There are several reasons why you might wish to do this:

It's possible that one leg (or glute) is weaker than the other. Leg isolation exercises like these can aid in identifying and correcting the problem.

Because there is less to think about, you may find that concentrating on one leg enhances your form and contraction. Some people do it to get a better sense of their range of motion.

You can be healing from an injury that requires you to put more effort into one leg than the other.


We've talked about the benefits of this activity, but what should we be aware of?

The most important thing to remember is that if we sacrifice stability in the hopes of isolating a certain glute, we won't be able to attain our full potential for progressive overload.

If you're going to push your strength limits, you'll need to be at full force (two planted feet) in order to reach your 1RM and avoid injury. If we're going to lift huge weights, we should make sure we're as stable as possible.

However, if your goal for this exercise isn't to attain your 1 rep max and you have other objectives, this issue is less relevant.

Hip thrust variations in B stance

Dumbbell hip thrust in B stance

Hold the dumbbell over the working side (planted foot side) of the raise to accomplish this variant.

Hip thrust with a barbell in b stance

To avoid injuring your hips, utilize cushioning on the barbell for this variation. While we're concentrating on one side, we want to keep the barbell in the center. This means that our core will have to work harder to keep our hips straight or parallel to the ground.

The muscles of the hip thrust in B stance were worked.

Maximus Gluteus

This is an excellent workout for targeting the glute maximus. Because of the way the exercise is constructed, this muscle does the majority of the work. It is responsible for hip flexion, or pushing the hips forward from a hinged position, and it covers the bulk of the posterior side of the pelvis.

Minimus & Medius Gluteus

During this activity, these muscles do an excellent job of stabilizing the hip joint, allowing us to accomplish the lift with appropriate form.

What other muscles are a part of this?

Throughout the movement, the hamstrings, quads, core, and abductors will all be engaged.

Alternatives to the B stance hip thrust

Thrusts from the hips

You guessed correctly! If the b stance isn't working for you for any reason, try the conventional hip thrust instead. The increased stability of two planted feet makes the motion much easier to complete. Furthermore, if you're going to lift a lot of weight with a dumbbell or barbell, the conventional stance's stability will assist you avoid damage.

Pull-throughs for the glutes

This unique alternative uses a cable while standing and still activates the muscles we're after. Furthermore, using a cable allows us to maintain continuous muscular tension throughout our sets.


Deadlifts are an excellent exercise for strengthening your glutes, hamstrings, and posterior chain. If you don't already include the deadlift in your workout routine, you should do so right away. It's one of the most effective exercises for increasing muscular mass and strength. While the deadlift provides excellent glute activation, expect to see muscular gain over your entire posterior with the other two options.

What is the purpose of B-stance?

It's actually rather basic; it's a staggered posture in which your back leg's big toe is even with your front leg's heel. A b-stance is similar to single-leg or split-leg workout variations, except that instead of one leg going at it alone, the rear leg is present for support and balance.

Curtsy lunges are performed for a variety of reasons.

What's the goal of it all? The curtsy lunge is excellent for strengthening and stabilizing the lower body. The gluteus medius is a key muscle for stability, but it isn't immediately addressed in regular squats and lunges, so it's easy to miss its importance.

What muscles are targeted by B-stance squats?

While the glutes and hip rotators are vital for keeping the knees out during the squat by externally rotating the femur, their capacity to govern and oppose movement is crucial for hip and low-back stability.

What muscles are targeted by the B-stance deadlift?

This will open in a new tab. I first started using the B-Stance DL with my clients a year ago to help them feel their glutes and hamstrings in a hip hinge pattern. It's also a terrific method to incorporate single-leg training without having to worry about balance difficulties.

Are glute bridges and hip thrusts the same thing?

What's the difference between a hip thrust and a hip bridge? Hip thrusts are done with shoulders against a bench, while glute bridges are done with shoulders on the floor. In both exercises, you can add extra weight to your hips, but the hip bridge is normally done without it.

What do you call half-rep hip thrusts?

Partially reps and a lengthy time-under-tension are used in the 21s 21s technique to grow your biceps. Arnold Schwarzenegger popularized it, and he explained it in his Encyclopedia of Modern Bodybuilding. These are the same as before, but reversed, and applied to your hip thrusts to improve your backside.

Should men engage in hip thrust?

HIP THRUSTS – Why should guys do them as well? Hip thrusts are an essential component of any leg workout and should be included in your warm-up. They assist you increase your performance in workouts like squats and deadlifts by increasing your explosiveness and strength.

write a comment