B-Stance Lunge

The stability cheat code — get single-leg benefits without the balance challenge by using a kickstand back leg for support

⚡ Quick Reference

Aspect	Details
Pattern	Lunge (B-Stance/Kickstand)
Primary Muscles	Quadriceps, Glutes
Secondary Muscles	Hamstrings, Adductors
Equipment	Bodyweight, dumbbells, or barbell
Difficulty	⭐⭐ Intermediate
Priority	🟡 Supplementary

Movement Summary

🎯 Setup

Starting Position

Front foot: Flat on floor, pointing forward
Back foot: 12-18 inches behind front foot, slightly to the side (forming a "B" shape)
Back foot position: On ball of foot, heel elevated, minimal weight
Weight distribution: 80-90% on front leg, back leg just for balance
Torso: Upright with core braced
Arms: Dumbbells at sides, barbell on back, or hands on hips (bodyweight)

The "B" in B-Stance

Front View:

    [Front Foot]  ←— 80-90% of weight
        |
        |
    [Back Toe]    ←— 10-20% of weight (just kickstand support)

Setup Cue

"The back leg is a kickstand on a bike — just enough to keep you stable, but the front leg does all the work"

B-Stance vs. Split Squat

Aspect	B-Stance	Split Squat
Back foot position	Behind and to the side	Directly behind
Weight distribution	80-90% front	60-70% front
Back leg role	Balance only	Active contributor
Difficulty	Easier (more stable)	Harder (less stable)

🔄 Execution

The Movement

🔝 Starting Position
⬇️ Lowering
⏸️ Bottom Position
⬆️ Rising

What's happening: B-stance setup, weight loaded on front leg

Front foot flat, fully planted
Back foot on ball/toes, heel up
80-90% of weight on front leg
Torso upright, chest proud
Core engaged

Feel: Almost all weight on front leg, back leg barely touching for balance

Key Cues

Primary Cues

"Back leg is a kickstand" — barely touching, not pushing
"Front leg does 90% of the work" — load the working leg
"Sit back and down" — hip hinge component
"Drive through the front heel" — quad and glute activation

Tempo Guide

Goal	Tempo	Example
Strength	2-0-1-0	2s down, no pause, 1s up
Hypertrophy	3-1-2-0	3s down, 1s pause, 2s up
Control	2-2-2-1	2s down, 2s pause, 2s up, 1s top

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Quadriceps	Knee extension — straightening front leg	`█████████░` 85%
Glutes	Hip extension — driving front leg up	`████████░░` 80%

Secondary Muscles

Muscle	Action	Activation
Hamstrings	Hip extension, knee stability	`██████░░░░` 60%
Adductors	Stabilize front leg	`█████░░░░░` 50%

Stabilizers

Muscle	Role
Core	Maintains upright torso
Calves	Ankle and balance support

B-Stance Advantage

Reduces stability demands compared to full single-leg exercises, allowing you to use more weight and focus on loading the working leg without balance being a limiting factor.

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Too much weight on back leg	Turns into split squat	Defeats the purpose	Consciously load front leg 80-90%
Back foot too far forward	Creates bilateral movement	Not enough single-leg emphasis	Move back foot further back and to side
Front knee caving in	Knee collapses inward	Knee stress, valgus collapse	Push knee out, align with toes
Leaning forward excessively	Torso tilts too far	Less quad work, more hip hinge	Chest up, core braced
Not going deep enough	Partial ROM	Less muscle activation	Lower to parallel or deeper

Most Common Error

Using back leg too much — people instinctively shift weight to back leg for stability. Consciously remind yourself: "back leg is just a kickstand."

Self-Check Checklist

80-90% of weight on front leg
Back foot in "B" position (behind and to side)
Front thigh reaches parallel or deeper
Torso stays upright
Front knee tracks over toes, doesn't cave in

🔀 Variations

By Difficulty

Easier (Regressions)
Standard
Harder (Progressions)

Variation	How	When to Use
Bodyweight B-Stance Lunge	No added weight	Learning the pattern
Assisted B-Stance	Hold TRX or wall	Balance issues
Shallow Depth	Only go halfway down	Mobility limitations

Variation	How	Emphasis
Dumbbell B-Stance Lunge	Dumbbells at sides	Standard progression
Goblet B-Stance Lunge	Kettlebell/dumbbell at chest	More upright torso
Barbell B-Stance Lunge	Barbell on back	Maximum load

Variation	How	When to Use
Tempo B-Stance Lunge	Slow 4-1-2 tempo	Hypertrophy focus
Deficit B-Stance	Front foot on plate	Greater ROM
Full Single-Leg Squat	Remove back leg entirely	Elite progression

By Equipment

Equipment	Variation	Best For
Bodyweight	B-Stance Lunge	Learning movement
Dumbbells	DB B-Stance Lunge	Most versatile
Kettlebell	Goblet B-Stance Lunge	Upright torso emphasis
Barbell	Barbell B-Stance Lunge	Heavy loading

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps (per leg)	Rest	Notes
Strength	4-5	6-10	90-120s	Use heavier weight
Hypertrophy	3-4	8-15	60-90s	Moderate weight, higher reps
Endurance	2-3	12-20	45-60s	Lighter weight, higher volume

Workout Placement

Program Type	Placement	Rationale
Leg day	After bilateral movements	Unilateral accessory work
Hypertrophy focus	Primary single-leg	Main unilateral movement
Rehab/Balance	Primary	Single-leg strength with stability support

Progression Scheme

How to Progress

Master bodyweight version first (3x12 per leg)
Add dumbbells and build to 3x15
When that's easy, either increase weight or progress to Bulgarian split squat
B-stance is a bridge between bilateral and full single-leg work

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Split squat	Need more back leg support
Assisted B-stance	Balance issues
Bodyweight only	Building base strength

Progressions (Harder)

Exercise	When Ready
Bulgarian Split Squat	Ready for less stability support
Single-leg squat	Advanced single-leg strength
Pistol squat	Elite level

Similar Alternatives

Alternative	When to Use
Kickstand RDL	B-stance hinge pattern
B-Stance Hip Thrust	B-stance glute focus
Step-Up	Different single-leg stimulus

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Knee pain	Front knee stress	Reduce depth, lighter weight
Hip mobility issues	Can't reach depth	Work on hip flexor flexibility
Balance problems	Falling risk	Use assisted variation

Stop Immediately If

Sharp knee pain in front leg
Inability to maintain upright torso
Dizziness or loss of balance

Safety Tips

Start bodyweight — learn the pattern before adding load
Keep weight on front leg — back leg is just a kickstand
Don't bounce out of bottom — controlled movement only
Progress gradually — this is a stepping stone to harder single-leg work

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Flexion/extension	Full	🟡 Moderate
Knee	Flexion/extension	~90° or more	🟡 Moderate
Ankle	Dorsiflexion	Moderate	🟢 Low

Joint-Friendly Option

B-stance reduces rotational stress on knees compared to lunges, making it a good option for those with minor knee issues.

❓ Common Questions

What's the difference between B-stance and kickstand?

They're essentially the same thing. "Kickstand" describes the back leg position (like a kickstand on a bike), while "B-stance" describes the foot placement pattern (forming a "B" shape from above).

How is this different from a split squat?

In a split squat, both legs contribute ~60/40 weight. In B-stance, the front leg does 80-90% of the work, and the back leg is just for balance. B-stance is closer to a true single-leg exercise.

How much weight should the back leg take?

Only 10-20% — just enough to keep you stable. Think "kickstand on a bike." If you're pushing hard through the back leg, you're doing it wrong.

Can I use this for heavy strength work?

Yes, but it's better suited for hypertrophy (8-15 reps). For heavy strength work, bilateral squats or Bulgarian split squats are usually better choices.

Is this good for fixing imbalances?

Absolutely. B-stance allows you to overload one leg at a time while maintaining stability, making it excellent for addressing left/right imbalances.

📚 Sources

Biomechanics & Muscle Activation:

ExRx.net — Tier C
Boyle, M. (2016). New Functional Training for Sports — Tier B

Programming:

Renaissance Periodization — Tier B
NSCA Essentials — Tier A

For Mo

When to recommend this exercise:

User wants single-leg benefits but struggles with balance
User is progressing from split squats toward Bulgarian split squats
User has minor knee issues and needs stable single-leg work
User wants to address left/right leg imbalances

Who should NOT do this exercise:

Acute knee injury → Wait for recovery
Complete beginners → Start with split squats first
Those ready for full single-leg work → Progress to Bulgarian split squat

Key coaching cues to emphasize:

"Back leg is a kickstand — barely touching, front leg does the work"
"80-90% of weight stays on front leg"
"Sit back and down, drive through front heel"

Common issues to watch for in user feedback:

"It feels like a split squat" → They're using back leg too much; emphasize kickstand concept
"I lose balance" → Back foot may be too far to the side; bring it slightly more in line
"I don't feel it in my front leg" → Not loading front leg enough; cue weight distribution
"My knee hurts" → Check depth and knee tracking; may need to reduce ROM

Programming guidance:

For hypertrophy: 3-4 sets of 8-15 reps per leg
For beginners: Start bodyweight, 3x10-12 per leg
Progress when: Can do 3x15 per leg with good weight
Frequency: 2x per week as part of leg training
Use as: Bridge exercise between split squat and Bulgarian split squat

Last updated: December 2024

⚡ Quick Reference​

Movement Summary​

🎯 Setup​

Starting Position​

The "B" in B-Stance​

B-Stance vs. Split Squat​

🔄 Execution​

The Movement​

Key Cues​

Tempo Guide​

💪 Muscles Worked​

Activation Overview​

Primary Movers​

Secondary Muscles​

Stabilizers​

⚠️ Common Mistakes​

Self-Check Checklist​

🔀 Variations​

By Difficulty​

By Equipment​

📊 Programming​

Rep Ranges by Goal​

Workout Placement​

Progression Scheme​

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

Progressions (Harder)​

Similar Alternatives​

🛡️ Safety & Contraindications​

Who Should Be Careful​

Safety Tips​

🦴 Joints Involved​

❓ Common Questions​

📚 Sources​