B-Stance Hip Thrust
B-Stance Hip Thrust is a barbell legs exercise for the glutes, and it also works the hamstrings. If you cannot do it, Dumbbell Hip Thrust or Machine Hip Thrust are good swaps.
Muscles worked
Glutes · main
Hamstrings
How to do it
- Sit with your upper back against a bench and a barbell across your hips, one foot flat and the other resting on its toes beside it.
- Keep most of your weight on the flat foot.
- Drive through the flat heel and lift your hips until your body is straight.
- Squeeze your glutes at the top, then lower slowly, and switch sides on the next set.
Watch out: Pushing equally with both feet, which turns it back into a normal hip thrust.
Alternatives
Track B-Stance Hip Thrust in Anapyre. Log your sets, get suggested weights that grow as you get stronger and see your strength rank. Get early access.