B-Stance Hip Thrust
A hip thrust with one foot forward and the other slightly back on its heel, shifting most of the load to the front leg. It bridges the gap between bilateral and single-leg hip thrusts.
Primary muscles
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Gluteus Medius
- Quadriceps
- Sets
- 3
- Reps
- 8–12 per side
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Set up as for a barbell hip thrust, then slide one foot forward so only its heel lightly touches the floor while the working foot stays flat.
Brace and drive mainly through the working foot's heel.
Lift your hips until your torso is parallel to the floor.
Squeeze the working glute and keep the hips level.
Lower under control, then switch sides after the set.
Breathing: Exhale as you thrust up, inhale as you lower.
Coaching tips
Front heel is just for balance
Level hips
Ribs down
Common mistakes
Pushing equally through both feet
Hips tilting
Arching the lower back
Safety notes
Use lighter loads than a bilateral hip thrust and a bar pad over the hips.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.