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B-Stance Hip Thrust

The unilateral bridge to single-leg work — builds single-leg glute strength with kickstand support, perfect for addressing imbalances and progressing toward full single-leg hip thrusts

⚡ Quick Reference​

AspectDetails
PatternHinge (Hip Extension)
Primary MusclesGlutes (Working Leg)
Secondary MusclesHamstrings, Adductors
EquipmentBarbell (or Dumbbell), Bench
Difficulty⭐⭐ Intermediate
Priority🟡 Supplementary

Movement Summary​

🎯 Setup​

Starting Position​

  1. Bench position: Set up flat bench or elevated surface (16-20 inches high)
  2. Body position: Sit on floor with upper back against bench edge
  3. Barbell placement: Position barbell across hips (use hip pad if needed)
  4. Working foot: Plant one foot flat, hip-width from glutes, pointing forward
  5. Kickstand foot: Place other foot slightly behind and to the side, heel elevated, only toe/ball touching ground
  6. Weight distribution: 80-90% of work on working leg, 10-20% on kickstand for balance
  7. Shoulder position: Upper back and shoulder blades resting on bench

Foot Position Guide​

FootPositionContactPurpose
Working FootFlat, forward, 6-12" from glutesFull foot contactDoes 80-90% of work
Kickstand FootBehind & to side, heel upToe/ball onlyProvides balance support
Setup Cue

"One foot working, one foot helping — the kickstand is for balance only, not pushing"

🔄 Execution​

The Movement​

What's happening: Loaded position with unilateral setup

  1. Upper back supported on bench
  2. Barbell secured on hips
  3. Working foot flat, ready to drive
  4. Kickstand foot lightly touching for balance
  5. Hips low but not resting on ground
  6. Core braced

Feel: Weight on hips, most tension in working leg glute

Key Cues​

Primary Cues
  • "Working leg does the work" — 80-90% effort from working leg
  • "Kickstand for balance only" — don't push significantly with kickstand
  • "Squeeze working glute at top" — unilateral peak contraction
  • "Ribs down" — don't hyperextend lower back

Tempo Guide​

GoalTempoExample
Strength1-1-2-01s up, 1s hold, 2s down
Hypertrophy2-2-3-02s up, 2s hold, 3s down
Balance/Control3-2-3-0Very slow and controlled

💪 Muscles Worked​

Activation Overview​

Primary Movers (Working Leg)​

MuscleActionActivation
Gluteus MaximusHip extension — primary driver of thrust█████████░ 85%

Secondary Muscles (Working Leg)​

MuscleActionActivation
HamstringsAssists hip extension, knee stabilization██████░░░░ 55%
AdductorsHip stabilization, assists hip extension█████░░░░░ 45%

Stabilizers​

MuscleRole
CoreMaintains pelvic position, prevents hyperextension and rotation
Hip Stabilizers (Glute Med/Min)Prevents pelvic drop and rotation
Erector SpinaeSpinal stabilization
Kickstand LegMinimal support for balance
Unique Benefit

B-stance hip thrusts expose and correct side-to-side imbalances by isolating each leg, while the kickstand provides enough support to handle meaningful loads — more than full single-leg but less than bilateral.

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Using kickstand too muchBoth legs push equallyDefeats unilateral purposeLighten kickstand contact, focus working leg
Hips rotatingHips twist to kickstand sideUneven loading, poor controlBrace core, keep hips square
Overextending lower backArching back at topLumbar stress, less glute workKeep ribs down, squeeze glutes only
Kickstand too far backNo stability supportWobbly, unsafePosition kickstand behind & to side for balance
Too much weight too soonForm breaks downBilateral compensationReduce load, master control first
Most Common Error

Using the kickstand leg too much — this turns the exercise into a bilateral hip thrust. The kickstand should provide only balance support, not significant pushing force.

Self-Check Checklist​

  • 80-90% of work is on working leg
  • Kickstand foot only lightly touching ground
  • Hips stay square (no rotation)
  • Ribs stay down, no lower back arch
  • Working glute feels maximally engaged

🔀 Variations​

By Difficulty​

VariationHowWhen to Use
Dumbbell B-StanceUse dumbbell instead of barbellLearning the movement
Bodyweight B-StanceNo external loadMastering balance and control
Higher Kickstand SupportMore weight on kickstandBuilding confidence

By Target​

TargetVariationChange
Glute Max FocusWorking foot further outMore hip extension
Stability ChallengeMinimal kickstand contactMore balance demand
Time Under Tension4-2-4 tempoSlower reps
Peak ContractionPaused at top3-5s hold
Addressing ImbalanceWeaker leg firstExtra sets on weaker side

📊 Programming​

Rep Ranges by Goal​

GoalSetsReps (per leg)RestNotes
Strength3-46-1090-120sHeavier load
Hypertrophy3-410-1560-90sModerate weight, focus squeeze
Imbalance Correction3-412-1560sMatch reps on weaker side

Workout Placement​

Program TypePlacementRationale
Lower bodyAfter bilateral workUnilateral accessory
Glute focusMid-workoutAfter heavy bilaterals
Imbalance correctionEarly in sessionWhen fresh for control
Hypertrophy blockSupplementaryAfter main lifts

Progression Scheme​

How to Progress

Two paths: (1) Increase weight while maintaining kickstand support, or (2) Reduce kickstand support (lighter contact) while keeping weight the same. Both lead toward full single-leg hip thrusts.

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to Use
Barbell Hip ThrustBuild bilateral strength first
Dumbbell B-StanceLearning B-stance pattern
Bodyweight B-StanceMastering balance and control

Progressions (Harder)​

ExerciseWhen Ready
Minimal Support B-StanceBuilding toward single-leg
Single-Leg Hip ThrustReady for full unilateral
Weighted Single-LegMastered bodyweight single-leg

Alternatives for Unilateral Glute Work​

AlternativeWhen to Use
Single-Leg Hip ThrustWant full unilateral challenge
Bulgarian Split SquatDifferent movement pattern
Step-UpMore dynamic unilateral work

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Lower back painHyperextension stressFocus on ribs down, reduce load
Hip painUnilateral stressStart with lighter weight, check foot position
Balance issuesUnstable, risk of fallingUse more kickstand support, lighter weight
Side-to-side imbalanceMay feel very different each sideNormal — work weaker side more
Stop Immediately If
  • Sharp pain in lower back, hips, or knees
  • Inability to control the movement
  • Hips rotating excessively
  • Bench feels unstable

Safety Tips​

  • Start with lighter weight than bilateral hip thrusts (typically 50-70% of bilateral load)
  • Master the pattern with dumbbell or bodyweight first
  • Use hip pad to protect hips from barbell pressure
  • Ensure bench is stable and won't slide
  • It's normal for one side to feel much harder — that's the imbalance you're correcting

🦴 Joints Involved​

JointActionROM RequiredStress Level
Hip (Working Leg)ExtensionFull🟡 Moderate
Hip (Kickstand)StabilizationMinimal🟢 Low
Knee (Working)Isometric hold~90° flexion🟢 Low
SpineNeutral maintenanceMinimal🟡 Moderate (if form breaks)
Unilateral Benefits

B-stance work challenges hip stability more than bilateral exercises, strengthening the smaller stabilizer muscles around the hip joint.

❓ Common Questions​

How much weight should the kickstand leg support?

About 10-20% at most. The kickstand should provide just enough balance support to keep you stable, but almost all the work should be done by the working leg. If you can't tell which leg is working harder, you're using the kickstand too much.

One side feels WAY harder than the other. Is that normal?

Yes, this is very common and exactly why B-stance hip thrusts are useful. They expose side-to-side imbalances. Start with your weaker side and match reps on the stronger side, or do an extra set on the weaker side.

Should I use less weight than bilateral hip thrusts?

Yes, typically 50-70% of your bilateral hip thrust weight is a good starting point. This is normal because you're working one leg and demanding more stability.

Where should my kickstand foot be positioned?

Behind and slightly to the side of your working foot, with only the toe/ball of the foot touching. Heel should be elevated. Experiment to find what provides enough balance support without contributing significant force.

How do I progress from B-stance to single-leg?

Gradually reduce how much the kickstand foot touches the ground. Over time, use lighter and lighter contact until you're barely tapping the floor, then try removing it entirely.

📚 Sources​

Biomechanics & Muscle Activation:

  • Contreras, B., et al. (2015). Unilateral hip thrust variations — Tier A
  • Andersen, V., et al. (2018). Unilateral lower body training — Tier A

Programming:

  • Contreras, B. "Glute Lab" — Tier B
  • NSCA Essentials — Tier A
For Mo

When to recommend this exercise:

  • User has strength imbalances between legs
  • User wants to progress toward single-leg hip thrusts
  • User needs unilateral glute work but single-leg is too hard
  • User wants to expose and correct asymmetries

Who should NOT do this exercise:

  • Acute lower back or hip injury → Wait for recovery
  • Severe balance issues → Start with bilateral or use more support
  • Cannot maintain form with kickstand setup → Stick with bilateral

Key coaching cues to emphasize:

  1. "The kickstand is for balance only — working leg does the work"
  2. "Keep your hips square, don't let them rotate"
  3. "Squeeze the working glute, not your back"

Common issues to watch for in user feedback:

  • "One side feels way harder" → Normal, expose imbalance, match reps
  • "I feel both legs working equally" → Using kickstand too much, reduce contact
  • "My hips twist" → Brace core, slow down tempo, reduce weight
  • "It feels unstable" → Adjust kickstand position, use lighter weight

Programming guidance:

  • For strength: 3-4x6-10 per leg after bilateral work
  • For imbalance correction: Start with weaker leg, match reps on stronger side
  • Progress when: Can do 3x12 per leg with good control, minimal kickstand use

Last updated: December 2024