B-Stance Barbell Hip Thrust
Sit on the floor with your upper back against a bench and a padded barbell across your hips, then stagger your feet so one foot is planted flat and the other rests lightly on its heel slightly forward. Drive through the heel of the working leg to extend your hips, letting the staggered leg act only as light support. Squeeze your glute hard at the top with your shins vertical and ribs down. Lower under control without letting your hips fully sag. The B-stance shifts most of the load onto the working glute for an emphasized unilateral contraction.
How it is executed
- Sit on the floor with your upper back against a bench and a padded barbell across your hips, then stagger your feet so one foot is planted flat and the other rests lightly on its heel slightly forward.
- Drive through the heel of the working leg to extend your hips, letting the staggered leg act only as light support.
- Squeeze your glute hard at the top with your shins vertical and ribs down.
- Lower under control without letting your hips fully sag.
- The B-stance shifts most of the load onto the working glute for an emphasized unilateral contraction.
- Muscles worked
- Glutes
- Primary muscle
- Gluteus maximus
- Equipment
- Barbell
- Movement pattern
- Lower body
- Difficulty
- Intermediate
- What it is for
- Strength · Hypertrophy
