Barbell Hip B-Stance Thrust
Isolate your glutes and fix muscle imbalances with this staggered-stance variation. The B-stance allows for near-unilateral loading with the stability of a tripod for maximum glute activation.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Setup
Place your upper back against the edge of a sturdy bench or box.
Sit on the floor and roll a loaded barbell over your legs so it rests directly above your hips. Use a pad or towel on the bar for comfort.
Plant one foot firmly on the ground in a standard hip thrust position. Position the other foot slightly further back with the heel raised, acting only as a kickstand for balance.
Movement
Drive through the heel of the primary working leg, pushing your hips upward until your thighs are aligned with your torso.
Ensure your upper back remains anchored securely to the bench throughout the entire movement.
Focus on squeezing your glute hard at the very top of the movement.
Slowly lower your hips back toward the floor while maintaining tension, then repeat for the desired number of repetitions before switching sides.