How to do the B-Stance Hip Thrust
Step by step
- Sit with your upper back on a bench and stagger your feet, one slightly ahead.
- Plant the front (working) foot flat and rest the other on just its heel for balance.
- Drive mainly through the working-side heel to lift your hips up.
- Push to a full lockout, letting the back foot only lightly assist.
- Lower your hips slowly and finish the reps before switching legs.
The thing people get wrong
The rear foot is just a kickstand, not a driver. Most of the push should come from the front leg to load that one glute.
Coaching cue
Keep your hips level as you lift; do not let the working side ride up higher.
Make it easier or harder
- Easier: Push evenly through both feet like a normal hip thrust.
- Harder: Pause three seconds at the top of every rep.
Muscles worked
- Primary: Glutes, Hamstrings
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