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.
The Barbell Hip B-Stance Thrust is a compound exercise that mainly works the glutes & hips, with help from the hamstrings, quads and lower back. You'll need: barbell.
Required Equipment
Barbell Hip B-Stance Thrust Muscles Worked
Primary
Glutes (gluteus maximus)
Secondary
Hamstrings; Quads (quadriceps femoris); Spinal Erectors (erector spinae)
How to do the Barbell Hip B-Stance Thrust
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.
Barbell Hip B-Stance Thrust FAQs
What muscles does the Barbell Hip B-Stance Thrust work?
The Barbell Hip B-Stance Thrust mainly works the glutes & hips, with help from the hamstrings, quads and lower back. The main muscles are the gluteus maximus.
What equipment do you need for the Barbell Hip B-Stance Thrust?
Barbell.
Is the Barbell Hip B-Stance Thrust 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 Barbell Hip B-Stance Thrust go on?
It belongs on leg day in a push/pull/legs routine.
Training calculators
Work out the numbers behind your training before your next session.