B Stance Hip Thrust: A Guide to Proper Execution



Are you looking to enhance the size and strength of your glutes? If so, incorporating the B stance hip thrust into your exercise routine is a smart choice. This exercise, performed with your back on an elevated surface, specifically targets the posterior chain, with an emphasis on the glutes. In this guide, we will delve into the B stance hip thrust, exploring its benefits, muscles worked, proper execution, common mistakes to avoid, adding weight, variations to consider, and important takeaways.

Muscles Worked

The primary focus of the B stance hip thrust is on the glutes, including both the gluteus maximus and gluteus medius. Additionally, the exercise engages the hamstrings, quads, core, and hip adductors.

Benefits of B Stance Hip Thrusts

The B stance hip thrust provides numerous benefits for individuals of all backgrounds, ranging from athletes to older adults. Some of the key advantages include:

  1. Enhanced Glute Strength: B stance hip thrusts effectively develop strength and size in the glutes, surpassing the capabilities of many other exercises.
  2. Stabilization and Injury Prevention: Strong glutes contribute to core, pelvis, and lower body stability, reducing the risk of knee pain, lower back pain, and other injuries.
  3. Improved Athletic Performance: Well-developed glutes play a crucial role in athletic abilities such as jumping, sprinting, and changing directions. Additionally, strong glutes contribute to overall mobility.
  4. Aesthetics: In addition to functional benefits, B stance hip thrusts can help achieve a lifted and round backside.

Proper Execution

Follow these steps to perform the B stance hip thrust correctly:

  1. Set up with your back against an elevated surface, such as a bench or box, with your knees bent and feet flat on the ground.
  2. Position the bench just below your shoulder blades, ensuring that your feet are shoulder-width apart. You can place your elbows on the bench for support.
  3. Maintain a tucked chin and push through your heels until your thighs reach a parallel position to the floor, forming a 90-degree angle with your legs.
  4. At the top of the movement, squeeze your glutes before returning to the starting position.

If you’re a beginner, start with three sets of 12 reps using your body weight. Gradually increase the intensity by aiming for 20 reps before progressing to the next level.

Common Mistakes to Avoid

To maximize the effectiveness of the B stance hip thrust and minimize the risk of injury, watch out for these common mistakes:

  1. Incomplete Range of Motion: Failing to reach parallel thighs hinders full activation of the glutes. Aim for a 90-degree angle with your legs to ensure optimal engagement.
  2. Incorrect Foot Placement: Placing your feet too far forward emphasizes the hamstrings, while positioning them too close to your body results in excessive quad engagement. Find the foot placement that primarily activates your glutes.
  3. Improper Lower Back Alignment: Starting the movement with an arched or hyperextended lower back prevents full hip extension and glute activation. Keep your ribs down and maintain a neutral lower back throughout the exercise.
  4. Rising Up onto Toes: Some individuals tend to lift their heels during the top phase of the thrust. Ensure your feet are correctly positioned and maintain a 90-degree angle with your legs. Focus on keeping constant contact with your heels throughout the movement.

Adding Weight for Progression

Once bodyweight hip thrusts become manageable, you can incorporate additional resistance to continue challenging your glutes. Consider the following options:

  1. Dumbbell or Weighted Plate: Gently place a dumbbell or weighted plate on your hip bones while performing the thrust.
  2. Barbell: Utilize Olympic-sized plates on a barbell by rolling it over your feet. Alternatively, seek assistance from a partner to load the barbell onto your hips. If necessary, deadlift the barbell and sit on a bench before assuming the starting position.
  3. Hip Thrust Machine: This specialized bench simplifies the process of hip thrusts with a barbell or resistance bands. When using substantial weights, consider using specialized pads or cushioning your hips with a rolled-up yoga mat or towel to prevent discomfort.

Variations to Consider

To keep your workouts engaging and challenging, try incorporating these variations of the B stance hip thrust:

  1. Glute Bridge: Similar to the hip thrust but performed with your upper body on the ground. This variation places greater focus on the glutes and minimizes hamstring activation.
  2. Single-Leg Hip Thrust: Progress to this variation by straightening one leg and holding it at a 45-degree angle during the movement.
  3. Hip Thrust off Bench: Use an additional bench or box of equal or slightly greater height and perform the hip thrust with your feet elevated. This variation increases the range of motion compared to a standard hip thrust.


When performed correctly, B stance hip thrusts are an effective exercise for developing size and strength in the glutes. It is a versatile movement suitable for individuals at different fitness levels. By incorporating proper form, avoiding common mistakes, gradually adding weight, and exploring various variations, you can optimize the benefits and achieve desired results. So, why wait? Embrace the B stance hip thrust and unlock the potential of your glutes.

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