B-stance hip thrust

A step between the two-legged hip thrust and the single-leg version: the rear foot only stabilises, so the working hip takes almost all the load without losing balance.

• Isolation
• Bodyweight
• Intermediate

How to do it

• Working foot flat; the other one forward, resting on the heel only
• Chin to chest and ribs down so the lower back does not arch
• Lock out at the top by squeezing the glute for 1 s before lowering
• Same range on both sides: count the reps, not the weight

Sets, reps and tempo

Ranges: 8–15 reps · 1–3 RIR

Tempo: Hold the position with constant tension and steady breathing

Common mistakes

• Splitting the weight between both feet and turning it into a normal hip thrust
• Hyperextending the lower back instead of finishing hip extension
• Resting the back too high on the bench and losing range

Muscles worked

Primary

• Glutes

Secondary

• Hamstrings
• Core / abs

Alternatives

• Hip Thrust
• Single-Leg Hip Thrust (figure-four)
• Single-Leg Glute Bridge