- EquipmentBarbell
- PatternHinge
- Reps8 to 15 reps
- Joint loadNone flagged
- One side at a time
Set up as for a hip thrust with your upper back on a bench and a padded bar over your hips, then move one foot forward so only its heel rests on the floor.
First cueMost of the weight is on the back foot.
How to do the B-Stance Hip Thrust
Set up. Set up as for a hip thrust with your upper back on a bench and a padded bar over your hips, then move one foot forward so only its heel rests on the floor.
- Drive through the working foot to lift your hips.
- Finish level with your knees and shoulders.
- Lower under control.
- Finish the set and switch sides.
Form cues
- Most of the weight is on the back foot.
- Keep the hips level.
- Tuck the chin.
Common mistakes
- Pushing evenly through both feet.
- Letting the hips tilt.
Muscles worked
Main target: Glutes. The glutes are the three muscles of the buttock. They extend the hip, standing up out of a squat or finishing a hinge, and keep the pelvis level on one leg.
On the way: Hamstrings.
Its other side: Quads, in the knees and hips pattern.
What to pair it with
Movements that round out a workout with the B-Stance Hip Thrust, from the same catalog the StatBlockFit app logs.
- Back Squat Superset partner: it trains the other side of the knees and hips pattern, so the two can alternate.
- Seated Calf Raise Same legs session: it trains the calves.
- Cossack Squat Same legs session: it trains the adductors.
- Hip Abduction Often left out: it trains the abductors, a job the moves above leave undone.
A complete workout around it
5 movements, the B-Stance Hip Thrust first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- B-Stance Hip Thrust 3 × 8 to 15 reps
- Back Squat 3 × 3 to 12 reps
- Seated Calf Raise 3 × 10 to 25 reps
- Cossack Squat 3 × 5 to 15 reps
- Hip Abduction 3 × 12 to 25 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Glute Bridge
Bodyweight
Gym or cable swap
Cable Pull-Through
Cable
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
A variation of: Hip Thrust.
Other variations of the Hip Thrust: Glute Bridge, Cable Pull-Through, Hip Thrust Machine and Smith Machine Hip Thrust.
Do before it: Single-Leg Glute Bridge (same movement, lighter), Banded Lateral Walk (glutes switched on) and Glute Bridge (same movement, lighter).
Track it in StatBlockFit
In the StatBlockFit app the B-Stance Hip Thrust is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the B-Stance Hip Thrust?
Set up: Set up as for a hip thrust with your upper back on a bench and a padded bar over your hips, then move one foot forward so only its heel rests on the floor. Steps: 1. Drive through the working foot to lift your hips. 2. Finish level with your knees and shoulders. 3. Lower under control. 4. Finish the set and switch sides. Form cues: Most of the weight is on the back foot. Keep the hips level. Tuck the chin. Common mistakes: Pushing evenly through both feet. Letting the hips tilt.
What muscles does the B-Stance Hip Thrust work?
It trains the glutes as its main target and works the hamstrings on the way.
What can I do instead of the B-Stance Hip Thrust?
At home: Glute Bridge. In a gym: Cable Pull-Through. Each trains the same main muscle.
What should I pair the B-Stance Hip Thrust with?
Good partners in the same workout are Back Squat, Seated Calf Raise, Cossack Squat and Hip Abduction.
How heavy should the B-Stance Hip Thrust be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.