B-Stance Hip Thrust

Start

Finish

similar: Barbell Hip Thrust

How to do it

Set up for a hip thrust but slide one foot forward so only its heel touches, keeping the other foot flat, and drive the hips up through the flat foot while the front heel only helps with balance.

Muscles worked

Primary: glutes · Also works: hamstrings

Equipment

Dumbbells

Common mistakes

• Pushing hard through the kickstand heel, which just makes it a two-leg thrust again
• Letting the pelvis tilt toward the working side as the hips rise
• Placing the kickstand foot so far forward that balance rather than the glute limits the set

Variations

• Barbell across the hips instead of a dumbbell
• Three-second hold at lockout

Can't do this one? Swap it for

• Single-Leg Hip Thrust
• Hip Thrust
• Dumbbell Hip Thrust
• Barbell Hip Thrust

Related exercises

• Hip Thrustglutes
• Glute Bridgeglutes
• Kettlebell Swingglutes
• Banded Hip Abductionglutes
• Single-Leg Glute Bridgeglutes
• Feet-Elevated Glute Bridgeglutes