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Barbell B-Stance Hip Thrust
Unilateral barbell hip thrust with staggered foot position that targets glutes and hamstrings to build strength and correct imbalances; progresses from bilateral to single-leg thrusts.
About Exercise
Equipment
Barbell, Flat Bench, Plates
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes
Secondary Muscles
Abs, Obliques
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris
Abs
5/10Rectus Abdominis
Obliques
4/10External Obliques
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Position a stable bench against a wall. Roll barbell over hips after sitting with upper back against bench edge; set B-stance with one foot forward as kickstand.
- Brace core and tuck chin.
- Drive through heel of working foot to extend hips upward.
- Squeeze glutes at top to align shoulders, hips, and knees.
- Lower hips controlled until stretch in glutes.
- Switch legs after reps on one side.
Coaching Tips
Form Cues
- Drive through working heel.
- Squeeze working glute hard.
- Keep hips level.
- Knees push outward slightly.
- Maintain neutral spine.
Breathing
Inhale during lowering; exhale and brace core while driving hips up.
Tempo
2-1-1
Range of Motion
Lower hips until glutes stretch near floor; extend until torso and thighs form straight line without lower back arch.
Safety
Safety Notes
- Use padding on barbell to protect hips.
- Start with light weight to master form.
- Brace core to avoid back strain.
- Ensure bench is stable.
- Avoid if acute lower back pain.
Spotting
Spot by assisting with bar if needed; preferred self-setup with safeties or lighter loads for unilateral control.
Common Mistakes
- Hyperextending lower back
- Leaning on kickstand leg too much
- Letting hips rotate
- Incomplete hip extension
- Bar slipping off hips
When to Avoid
- Lower back injury
- Hip impingement
Flexibility Needed
- Adequate hip extension range
- Ankle dorsiflexion for stance
Build Up First
- Master bilateral hip thrust
- Basic unilateral stability
Also known as
B-Stance Barbell Hip Thrust, Staggered Stance Hip Thrust, Single-Leg Assisted Hip Thrust
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