B-Stance Hip Thrust
A hip thrust with one foot staggered forward as a kickstand so the rear working leg carries most of the load.
- Works
- Glutes
- Also works
- Hamstrings, Core
- Equipment
- Bodyweight
How to
- 1Sit on the floor with your upper back against the long edge of a bench.
- 2Plant one foot flat with the shin vertical directly under the knee.
- 3Slide the other foot forward until only its heel rests on the floor.
- 4Brace your abdominals and draw your ribs down toward your hips.
- 5Drive through the working heel until your torso is parallel with the floor.
- 6Lower under control until the hips are just off the floor, then repeat.
Common mistakes
- Splitting the load evenly between both feet, which turns it back into a bilateral thrust.
- Placing the kickstand foot flat, which lets that leg push and removes the unilateral demand.
- Letting the pelvis tip toward the kickstand side, so the wrong glute does the work.
- Finishing with an arched lower back instead of full hip extension, which loads the lumbar spine.