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B Stance Hip Thrust [Exercise Guide]

b stance hip thrust

What Is a B Stance Hip Thrust

Aside from shifting your feet into a B stance, this exercise’s technique is the same as a traditional hip thrust. Rather than standing firmly on the soles of both feet, you will contact the floor with the heel of one foot, aligning it with the toes of the other. When finishing the motion, you should focus your weight on the heel of your supporting foot. 

What Muscles Does B Stance Hip Thrust Work

The B stance hip thrust primarily targets:

  • gluteus maximus, 
  • gluteus medius, 
  • hamstrings. 

Secondarily, a B Stance Hip Thrust loads quads, core, and hip adductors. 

How to Perform B Stance Hip Thrust

Step 1. Get into the starting position

Sit down on the floor, leaning on the bench. You should be hinging from just under your scapula. Keep your legs and arms bent, and make fists with your hands. Your feet should be hip-width apart. Bring your left heel in; line up the right heel with the toes of your left foot.

Step 2. Extend your hips

Push through your left heel as you extend the hips with a bit of support from the right side. Go as high as possible. Keep your ribs down, chin tucked and eyes forward as you come up. You can hold a dumbbell over the hip if you want to make the exercise more challenging.

Step 3. Come back to the start

Come down in a slow controlled motion, feeling the tension in the targeted muscles.

Advantages of B Stance Hip Thrust

Balance improvement

Performing exercises on one leg requires good balance. Not all athletes can boast of this skill (especially without falling over). When the problem with balance is severe, physical activity might actually be counterproductive. The B-stance is a fantastic approach to fixing this issue.

Beneficial for everyone

Experts believe that everyone from athletes to persons over the age of 65 may benefit from doing hip thrusts. This exercise is one of the best ways to increase glute strength and growth.

Improves any asymmetries

Many athletes favor one side over the other while exercising. Muscle imbalances may result in injuries if they aren’t addressed. Regular B Stance Hip Thrust practice may help you improve any asymmetries and strengthen your left and right sides.

5 B Stance Hip Thrust Alternatives

1. Cable Pull Through 

The cable pull-through is a hip-extension-based strength exercise. It is often regarded as one of the most isolated and effective ways of loading the glutes. You’ll need a cable machine or resistance bands to practice it.

How to do a cable pull-through:

  • Face away from the machine. Position your feet slightly wider than shoulder-width apart.
  • Handle the rope with a neutral grip, keeping your knees slightly bent.
  • Take a few steps forward, but don’t go too far. Pull the rope out using your glutes to initiate the action. Apply maximum effort to these muscles and squeeze as hard as possible.
  • Return to the beginning, allowing your hips to complete the whole range of motion.

2. Dumbbell Swing 

It is one of the most efficient compound exercises for training the legs and back. It promotes strength, flexibility, and balance. You may do dumbbell swings at the gym, at home, or even outdoors. The only necessary item is a dumbbell.

How to do a dumbbell swing:

  • Place your feet slightly wider apart than shoulder-width. Keep your shoulders and abs contracted.
  • Slightly hinge at the hips while bending the knees. 
  • The desired result is a gentle quarter bend and a natural lower back arch. Place the weight in front of you.
  • Grab the dumbbell. Feel the tightness in the back shoulder and lats. Carry the load between your legs and come up.

3. Band Pull Through 

Pull-throughs are an excellent glute-building exercise. Also, the movement minimizes joint stress and permits more significant peak contraction. It is extra available and suits any fitness level.

How to do a band pull-through:

  • Attach the band to a low position using a door anchor and put the band between your legs.
  • Step as far away from the anchor point as necessary to provide enough resistance.
  • Place your feet about shoulder-width apart and lean forward with your feet slightly pointed away from your torso.
  • Pull the band, straightening your back. Squeeze your glutes as hard as you can.

4. Stiff Leg Deadlift

The stiff leg deadlift is a variant of the standard deadlift designed to strengthen the posterior chain. This workout targets the lower back, glutes, hamstrings, and core muscles.

How to do a stiff leg deadlift:

  • Pick up the bar using an overhand grip.
  • Position your feet shoulder-width apart and gently bend your knees.
  • While maintaining straight legs, hinge at the hips and descend the bar till it hits the floor.
  • Engage your glutes and hamstrings to pull up. Maintain tight proximity to the bar during the movement.

5. Sumo Deadlift 

Sumo deadlifts are among the most challenging and practical exercises for increasing total-body muscular strength. The movement works the glutes, quads, lower back, and hamstrings.

How to do sumo deadlift:

  • Assume a sumo stance with your feet wider than shoulder-width apart and your toes pointing out at a 45-degree angle.
  • Grab the bar using an overhand or mixed grip, with your hands about shoulder-width apart.
  • Start dragging the bar from the floor while preventing your body from moving too far forward.
  • After reaching the top position, maintain a straight torso and squeeze your glutes to maintain balance.
  • Controllably return the weight to the ground by hinging at the hips.


What do B stance hip thrusts do?

This move aims to have your supporting leg bear just 30% of the weight, leaving 70% for your working leg. The use of this workout would be an excellent step toward pumping your glutes and achieving genuine unilateral power.

What does B stance mean?

In a B-stance exercise, the weight and movement are concentrated on the working leg while the other leg acts as a support in a kickstand posture.

How to do a B stance hip thrust?

Get down on a bench with your upper body propped up. Step forward with your feet hip-width apart. Extend your hips while keeping your back perfectly straight. Make sure you’re squeezing your glutes and going as high as possible.


B stance hip thrusts are one of the most efficient methods to develop size and strength in your glutes. This exercise also improves balance and any asymmetries. One more encouraging thing is that almost everyone can practice the movement and get all the benefits. So go ahead and try it!