The B Stance Hip Thrust: How-To, Benefits, Variations

The B Stance Hip Thrust

Mai DelacruzByMai Delacruz
Updated on 8/9/2022

What Exactly Is Meant By "B Stance Hip Thrust"?

The only difference between a regular hip thrust and the b stance hip thrust is that the b stance hip thrust is performed with our feet in a slightly different position. Instead of placing both feet firmly on the floor, we will place one foot's heel along the same line as the other foot we are planting. When we finish the movement, we want most of the force to come from the foot that generated the power, with the other foot (the one with the heel placed) providing stability. For further clarification, kindly view the video that may be seen below:

How To Do A Hip Thrust In A B Stance

Learning the B-Stance Hip Thrust

A Workout Called The B-Stance Hip Thrust.

A Workout Called The B-Stance Hip Thrust.

To get started, get your heart rate up with mild exercise, and then warm up your muscles with dynamic stretching. In addition to the most extensive stretch in the world, we propose that you do some running or cycling.

  • When exercising for hypertrophy (size), you should execute 10–12 repetitions throughout 3–4 sets with a rest period of 1–2 minutes between sessions.
  • To build strength, you should execute between one and five repetitions throughout three to four sets, with a rest period of between two and five minutes.

If you are interested in discovering more about the distinctions between training for strength and conditioning for hypertrophy, go here.

The Benefits Of Doing A B-Stance Hip Thrust Beg The Question: Why Would You Perform A B-Stance Hip Thrust?

The Benefits Of Doing A B-Stance Hip Thrust Beg The Question

Practice putting all your weight on one leg while doing the hip thrust exercise. There are a few different reasons why you would want to go ahead and accomplish this:

  • One of your legs (or glutes) is possibly weaker than the other. When performing workouts of this kind, isolating the legs might assist in detecting and addressing the problem.
  • It's possible that concentrating on only one leg can enhance your form and contraction because it will give you less to worry about overall. This is something that some people practice to hone in on their range of motion.
  • You may be nursing an injury, so you'll need to strengthen one leg more than the other.



We have gone through the positive aspects of this activity; now, let's talk about the potential drawbacks.

It is crucial to remember that when we compromise stability in the hopes of isolating a specific glute, we're unlikely to attain our most significant potential for progressive overload. It is important to remember this at all times. If you are going to test the boundaries of your strength, you need to be at full force (with both feet firmly planted on the ground) to achieve your one-repetition maximum (1RM) and be safe from injury. If we are going to lift huge weights, we need to make sure that we are as steady as possible so that we don't injure ourselves.

Having said that, if you aren't trying to accomplish your one-rep max and have other goals for this exercise, then the advice won't apply as much to you.

Hip Thrust In The B Position With Dumbbells

B stance hip thrust with dumbbells

The best position would be to place the dumbbell above your hip on your working side when doing this charge variation (the side with the planted foot).

Hip Thrust With The Barbell In The B Stance

Barbell b stance hip thrust

You need cushioning on the barbell to protect your hips from injury when performing this type of exercise. While focusing most of our attention on one side, keeping the barbell in the middle of the workout is essential. This indicates that our abdominal muscles will have to work harder to keep our hips in a straight line or parallel to the floor.

Hip Thrusts In The B Stance Worked Muscles.

Hip Thrusts In The B Stance Worked Muscles.

Glute Maximus

Glute Maximus

This exercise is ideal for targeting the upper part of the gluteus muscle. Because of how the movement is constructed, one special power will be responsible for most of the effort. Hip flexion is its function in this action, which essentially involves moving the hips forward from a hinged posture. It covers the bulk of the posterior side of the pelvis and has this function in the movement.

Gluteus Minimus & Medius (Lateral Hip)

Gluteus Minimus & Medius (lateral hip)

During this exercise, these muscles do an excellent job stabilizing the hip joint, enabling us to lift with the correct form and improving our overall performance.

Which Other Muscles Are Activated In This Process?

The hamstrings, quadriceps, core, and abductors will all be engaged throughout the exercise.

Alternate Positions For The B-Stance Hip Thrust

Exercises For The Hips

You had the right idea! Why not try the conventional hip thrust if you discover that the B stance does not work for you for whatever reason? The increased stability provided by having two feet firmly planted makes it considerably simpler to finish the maneuver. In addition, if you want to use a large amount of weight with a dumbbell or barbell, the stability provided by the conventional stance will assist you in preventing damage.

How To Build Great Glutes with Perfect Hip Thrust Technique (Fix Mistakes!)

Hip thrusts

Pull-Throughs At The Gluteal Area

Hip How to PROPERLY Perform a Glute Pull Through

This fascinating version involves utilizing a wire while standing, and it still manages to activate the muscles we are interested in working. In addition, using a cable allows us to maintain a consistent amount of stress on our muscles throughout our sets.


The deadlift is an excellent exercise for developing the posterior chain's glutes, hamstrings, and other muscles. You should immediately incorporate the deadlift into your exercise routine if it is not already a component of your practice. It is one of the most acceptable activities you can execute if you want to increase the size and strength of your muscles. The two options presented earlier have a strong emphasis on the glutes. Although deadlifting engages the glutes considerably, you should still anticipate increased muscular growth over your whole posterior. You need to know everything about the hip thrust in the b stance hip thrust. in this article 

The ULTIMATE Deadlift Tutorial (feat. 2019 World's Strongest Man Martins Licis)