Glutes

3 Definitive B Stance Hip Thrust Benefits

b stance hip thrust

The classic hip thrust gets a lot of attention as one of the best glute-building exercises you can do.  

But if you’re looking to amplify your glute gains, have you considered the B stance hip thrust, a focused exercise aimed at building muscle mass and strengthening your posterior chain. 


Recommended Reading – 7 Easy Hip Thrust Alternatives To Build Glutes


The b-stance hip thrust is very similar to the traditional hip thrust but with a unique twist and slightly more demanding execution.

This exercise represents a dynamic hybrid, positioned between the conventional hip thrust and the single-leg alternative, the latter being the most challenging hip thrust variation.

If you’re looking to advance beyond the standard two-legged version without stepping up to the intensity of the single-leg alternative, the b-stance hip thrust presents the perfect option.

How Does The B Stance Hip Thrust Compare To The Hip Thrust

The key difference between the regular hip thrust and the b-stance hip thrust lies in their stance configuration.

While the regular hip thrust utilizes a symmetrical stance where you keep both feet planted on the ground, the b-stance variation shifts more weight onto one side of your body, intensifying the workout for that side. 

Barbell-Hip-Thrust-On-Bench

In a standard hip thrust, the weight is evenly distributed across both sides of your body, classifying it as a bilateral movement.  

However, the b-stance variation introduces a staggered stance, keeping both feet on the ground but in an asymmetrical alignment.

This staggered foot placement shifts approximately 70% of the weight load onto the working leg, with the remaining 30% distributed to the supporting side of your body.

This unique setup of the b-stance thrust not only enhances unilateral strength while addressing muscle imbalances, but it also bridges the gap between bilateral hip thrusts and the more challenging one-legged hip thrusts.  

This makes it a great alternative if you want to progress from the standard hip thrust but don’t quite have the mobility or coordination to jump straight to the single-leg hip thrusts.  

What Are The Muscles Worked When Doing The B Stance Hip Thrust

When it comes to the b stance hip thrust, understanding the main muscles at play is important to maximize its effectiveness.  

The primary group of muscles recruited when performing the b stance hip thrust is the glutes.

This includes the gluteus medius, gluteus minimus but particularly the gluteus maximus, which is the largest of the three and is what contributes to the overall shape and size of your backside.  

Your glutes are a powerful muscle group responsible for hip extension, meaning it’s heavily engaged during the hip thrust movement.

Additionally, the hamstrings contribute significantly to hip extension and work together with the glutes.

Aside from the glutes and hamstrings, several secondary muscles play supporting roles when doing the b stance hip thrust.  

The quadriceps assist in knee extension during the upward phase of the movement while the erector spinae muscles, which run the length of your spine, help stabilize the lower back throughout the exercise, ensuring proper form and alignment.

At its core, the b stance hip thrust is a dynamic exercise that leverages the biomechanics of hip extension.

As you push your hips up to the top of the movement, your glutes contract concentrically to extend the hips, driving the motion. Meanwhile, the hamstrings and quadriceps engage to support the movement, providing additional power and stability to the lower and upper body

The B Stance Hip Thrust vs. The Single Leg Hip Thrust

Unlike the b stance hip thrust, the single-leg hip thrust requires elevating the non-working leg off the ground, leaving only one foot in contact with the floor.

This unilateral stance places all the weight load onto the single working leg making it much more challenging to perform.

The b stance variation offers a balance between stability and challenge.

While it provides a more stable base with both feet on the ground, the staggered stance introduces a degree of instability, which requires greater core activation and balance control when compared to two-legged hip thrusts.  

Conversely, the single-leg hip thrust requires significant coordination and mobility, as the entire movement is performed on one leg and with a greater range of motion at the hip joint.  

The single-leg variation is a great way of improving unilateral strength and balance by intensely activating the glutes, hamstrings, and stabilizing muscles.

It’s particularly effective for addressing muscular imbalances and enhancing proprioception.  

As it’s much more challenging to do, it’s a good idea to start with the b stance hip thrust and progress as your strength and coordination improve.  

What Are The Benefits Of The B Stance Hip Thrust

Now we know more about how the exercise differs from other variations, let’s consider some of the main b stance hip thrust benefits.  

By shifting a bit more weight onto one leg yet involving both, this method is a good way of working each side of your glutes in turn.  

This helps promote uniform muscle growth, rectifies muscle and strength imbalances, and shapes a symmetrically toned posterior.

Core muscles play an important role in the b-stance hip thrust.  

As you thrust upwards, you’ll need to maintain a tight core to stabilize your body, reinforcing the midsection and improving overall core strength.  

The great thing about a strong core is that it offers several functional benefits, including improving posture, less chance of developing lower back pain, and better performance in other exercises and daily activities.

If you feel discomfort in your lower back when performing the normal hip thrust this could be because you’re hyperextending at the top of the movement, meaning that you may have a habit of thrusting your hips up too high and beyond a straight line.  

In this case, the b stance variation of the hip thrust prevents you from doing so.  

This is because it’s a single leg exercise with less range of motion which prevents you from thrusting too high making it more comfortable to do and easier on your lower back muscles.  

How To Do The B Stance Hip Thrust Correctly

Mastering the b stance hip thrust is your next step toward building strong glutes and a more balanced lower body.

b-stance-hip-thrust

Our guide will walk you through the correct technique, ensuring you get the most out of this effective exercise.

Let’s dive into the specifics and elevate your glute training program. 

  1. Sit on the ground with your upper back resting against a bench (or other similar elevated surface). 
  2. Bend your knees and place your feet flat on the floor, hip width apart.
  3. Extend your hips to get into the top position (this is the same starting position as the regular hip thrust).  Ensure both feet are directly below your knees. 
  4. From this position you should be able to thrust with a full range of motion.  
  5. Extend one leg slightly forward so that the heel lines up with the toes of the other foot.  This extended leg is called the kickstand leg and you should keep it resting on the heel while the other foot remains planted on the ground. 
  6. Tuck your chin into your chest and drive the back of your arms into the bench for stability. 
  7. Drive through the foot of your planted leg to extend your hips until they’re locked out and parallel to the floor. 
  8. At the top of the movement, your shoulders, hips, and knees should form a straight line.
  9. Lower your hips back down to the starting position in a controlled manner, avoiding sudden drops. Try and keep constant tension on your glutes throughout.
  10. When performed correctly, you’ll experience increased glute activation in the leg with the planted foot, while the glutes of your kickstand leg should engage minimally.
  11. Performed the desired number of reps before switching to work the opposite side.  

Here are some tips to help you avoid making any common mistakes:

  1. Ensure Proper Foot Placement: Your front leg should bear most of the weight. Keep the heel of the back foot lightly touching the floor mainly for balance, not load.
  2. Avoid Overarching Your Back: Concentrate on thrusting your hips upward by squeezing your glutes, not by arching your lower back. This prevents strain and ensures the right muscles are targeted.
  3. Maintain Upper Back Contact: Your upper back should remain in constant contact with the bench. This provides stability and helps prevent your torso from dropping or arching.
  4. Keep Your Chin Tucked: To maintain a neutral spine, lightly tuck your chin rather than looking straight up or allowing your head to fall back.
  5. Even Hip Extension: Ensure both hips rise evenly, without tilting to one side, to maintain balance and proper glute engagement.

B Stance Hip Thrust Variations And Progressions

Let’s take a look at some different ways to modify or advance the b stance hip thrust, adding variety to your strength training and keep working those glutes muscles.  

Adding resistance to the body weight b stance hip thrust is the best way of increasing the difficulty and further testing the muscles.  

You can do this by holding something like a weight plate or a weighted barbell across the top of your thighs.  

Perform it in the same way as mentioned above and make sure the weight remains centered and stable throughout.  

Introducing a resistance band adds an extra challenge by engaging additional muscles, particularly the glute medius and abductors.  

This variation involves placing a looped resistance band around your legs and just above your knees.  

As before, execute the exercise in the same way but this time when you reach the top of the movement, slightly pull your knees apart and squeeze the glutes.  

Swapping the bench for an exercise ball increases core engagement and stability, offering an alternative for those not yet ready for single-leg variations.  

This alternative is excellent for increasing the challenge to your core muscles, as they have to contract hard to help you maintain balance and stability.

This variation isolates the glutes while minimizing hamstring activation, providing an equipment-free option for targeting the glutes effectively.

single leg glute bridge exercise

Simply lie on the floor with knees bent, and raise one foot away from the ground.  

From here push through the heel of your planted foot to raise your hips toward the ceiling until your body forms a straight line from your knee to your shoulders.  

Make sure you keep your hips square to the floor throughout.  

Once you’ve mastered all of the above you may be ready to try out the most challenging progression to the b stance hip thrust; the single-leg hip thrust.  

To do it, get yourself into the same position as with the b stance hip thrust and then raise one leg into the air bending the knee to 45 degrees.  

As you thrust your hips up, bring the knee of your raised leg toward your chest.  

Wrapping Up

Whether you’re aiming to progress in your glute exercises, enhance core stability, or just add some variety to your workouts, the b-stance hip thrust offers a versatile and challenging way to effectively work your glutes and build a stronger posterior chain.  

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