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Glutes

B-Stance Hip Thrust

The B-Stance Hip Thrust is a strength exercise for your glutes. Share of the load in the Zulta muscle model: gluteus maximus 47%, gluteus medius 13% and hamstrings (biceps femoris) 9%.

Level: IntermediateEquipment: Other equipmentMulti-joint (compound)Unilateral: one arm or leg at a time

How to do it

  1. Sit on the floor with your upper back against the edge of a flat bench and a padded barbell over your hips.
  2. Plant your working foot flat under the knee and set the other foot a half step forward with only the heel on the floor.
  3. Grip the bar just outside the hips and brace your core with your chin slightly tucked.
  4. Drive through the heel of the working foot and raise your hips until your torso and working thigh form a straight line.
  5. Squeeze the glutes at the top, then lower your hips under control until they nearly touch the floor.

Tips

  • Push about 80 percent of the effort through the front foot and use the back heel only for balance.
  • Keep your ribs down so the hips finish the rep, not the lower back.

Common mistakes

  • Pressing hard through the kickstand heel so both legs share the load evenly.
  • Letting the working knee cave inward at the top.
  • Arching the lower back to get the hips higher.

Muscles worked by the B-Stance Hip Thrust

  • Gluteus maximus Primary47%
  • Gluteus medius Secondary13%
  • Hamstrings (biceps femoris) Secondary9%
  • Hamstrings (semitendinosus/-membranosus) Minor6%
  • Adductors Minor5%
  • Quads (vastus lateralis) Minor5%
  • Quads (vastus medialis) Minor4%
  • Spinal erectors (lower back) Stabilizer4%
  • Obliques Stabilizer3%
  • Upper abs Stabilizer2%
  • Quads (rectus femoris) Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

One working leg adds pelvic control. Hip extension against a load on the hips with the knees bent: glute max peaks at lockout, the bent knee keeps the hamstrings short so they only assist.

B-Stance Hip Thrust alternatives

Different equipment

Easier

No equipment

Make it easier

Similar exercises

Frequently asked questions

What muscles does the B-Stance Hip Thrust work?

Mainly the gluteus maximus. The gluteus medius and hamstrings (biceps femoris) assist.

Is the B-Stance Hip Thrust good for beginners?

The B-Stance Hip Thrust is rated intermediate. If you are new, learn the Glute Bridge Single Leg first and build up from there.

What is a good alternative to the B-Stance Hip Thrust?

For example the Single Leg Hip Thrust, Band Hip Thrust Single Leg and Smith Machine Hip Thrust (Single Leg). They train mostly the same muscles, some with different equipment.

Sources

  • Contreras et al. 2015, J Appl Biomech 31(6):452-458 (hip thrust vs back squat)

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