B-Stance Hip Thrust

Anton YefanovUpdated September 6, 2026

The B-stance hip thrust sits between the bilateral hip thrust and the true single leg version. Your shoulders rest against a bench, the working foot is planted flat with a vertical shin, and the other foot slides forward so only its heel touches the floor. That kickstand leg contributes roughly 30 percent of the drive, which loads one glute far harder than a two legged thrust while leaving enough stability to handle real weight. The gluteus maximus drives hip extension while the hamstrings and abdominals support the position.

How to do the B-Stance Hip Thrust

Sit on the floor with your upper back against the long edge of a bench.
Plant one foot flat with the shin vertical directly under the knee.
Slide the other foot forward until only its heel rests on the floor.
Brace your abdominals and draw your ribs down toward your hips.
Drive through the working heel until your torso is parallel with the floor.
Lower under control until the hips are just off the floor, then repeat.

Muscles worked

Primary:: Glutes
Secondary:: Hamstrings and Core

Why train it

Loads one glute at a time while staying stable enough for heavy sets.
Exposes and corrects left to right differences in hip extension strength.
Bridges the gap between bilateral hip thrusts and true single leg work.

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.

Frequently asked questions

What muscles does the B-Stance Hip Thrust work?

The B-Stance Hip Thrust trains the glutes as the main target. Expect the hamstrings and core to take some of the load as well.

What equipment do I need for the B-Stance Hip Thrust?

Only a bench or sofa edge for your upper back. Your own weight is the resistance, so there is nothing to load.

Is the B-Stance Hip Thrust suitable for beginners?

With some training behind you. The B-Stance Hip Thrust is rated intermediate, which means the setup matters as much as the effort. It is a reasonable first month goal rather than a first session one, and the alternatives below are the easier way in.

Can I do the B-Stance Hip Thrust at home?

Yes. All it takes is a bench or sofa edge for your upper back, which most homes can find, so the B-Stance Hip Thrust is easy to keep going on days you never reach a gym.

How many sets and reps of the B-Stance Hip Thrust should I do?

Three to four sets taken within a rep or two of failure. There is no weight to add here, so progress by slowing the lowering phase, pausing at the hardest point, or moving to a harder variation once you can clear 15 clean reps.

What are good alternatives to the B-Stance Hip Thrust?

Barbell Hip Thrust, Deficit Dumbbell Romanian Deadlift, and Kettlebell Swing train the same primary muscles as the B-Stance Hip Thrust. Pick whichever one suits the equipment in front of you.