The B-Stance Hip Thrust is a intermediate-friendly bodyweight strength exercise that targets the glutes, with the hamstrings and abdominals working alongside. Here's how to do it right — and what to stop doing.
Primary musclesGlutes
Secondary musclesHamstrings, Abs
EquipmentBodyweight
LevelIntermediate
TypeStrength
3D demo in the EGON app
01 Execution
How to do the B-Stance Hip Thrust
Sit on the floor with your upper back against the long edge of a bench.
Plant one foot flat with the shin vertical directly under the knee.
Slide the other foot forward until only its heel rests on the floor.
Brace your abdominals and draw your ribs down toward your hips.
Drive through the working heel until your torso is parallel with the floor.
Lower under control until the hips are just off the floor, then repeat.
02 The payoff
Why it earns its spot
Loads one glute at a time while staying stable enough for heavy sets.
Exposes and corrects left to right differences in hip extension strength.
Bridges the gap between bilateral hip thrusts and true single leg work.
03 Don't do this
Common mistakes
Splitting the load evenly between both feet, which turns it back into a bilateral thrust.
Placing the kickstand foot flat, which lets that leg push and removes the unilateral demand.
Letting the pelvis tip toward the kickstand side, so the wrong glute does the work.
Finishing with an arched lower back instead of full hip extension, which loads the lumbar spine.
EGON Put it on record
Track it in EGON.
Log every set of the B-Stance Hip Thrust, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
