B-Stance Deadlift to Lunge
Master the ultimate lower-body flow. This hybrid move combines the stability of a B-stance hinge with the power of a lunge to torch your glutes and hamstrings while improving balance and control.
The B-Stance Deadlift to Lunge is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the quads and lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
B-Stance Deadlift to Lunge Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Quads (quadriceps femoris); Spinal Erectors (erector spinae)
How to do the B-Stance Deadlift to Lunge
Setup
Start by placing one foot flat on the ground and the other foot slightly behind you with the heel raised (the B-stance or kickstand position).
The Deadlift Component
Maintain a flat back and a slight bend in both knees.
Hinge at your hips, pushing your glutes backward while keeping your chest up and core engaged.
Lower your torso until you feel a stretch in the glute and hamstring of the front leg.
Drive through the front heel to return to the upright starting position.
The Lunge Component
From the upright position, immediately drop into a lunge by bending both knees.
The back knee should lower toward the ground while the front knee stays aligned over your ankle.
Push through the front heel to return to the upright position before transitioning back into the hinge motion.
Form Tips
Keep your weight primarily on the front working leg.
Ensure your hinges and lunges are controlled rather than creating momentum through swinging.
B-Stance Deadlift to Lunge FAQs
What muscles does the B-Stance Deadlift to Lunge work?
The B-Stance Deadlift to Lunge mainly works the glutes & hips and hamstrings, with help from the quads and lower back. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the B-Stance Deadlift to Lunge?
None. The B-Stance Deadlift to Lunge is a bodyweight exercise, so you can do it anywhere.
Is the B-Stance Deadlift to Lunge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the B-Stance Deadlift to Lunge go on?
It belongs on leg day in a push/pull/legs routine.
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