In the world of glute exercises, the glute bridge and hip thrust are at the top of the list. Between the function and glute isolation behind the movements, it's no secret that those two exercises are the first that come to mind when you think "glute exercises". An elite variation to the hip thrust that does not get enough credit in the fitness industry is the b stance hip thrust. In this article I will be talking about the benefits of the b stance hip thrust and why you should add it to your routine.
Why The B Stance Hip Thrust Exercise?
The b stance hip thrust is the same movement as the hip thrust only with one small but very useful tweak which is a staggered foot stance. The b stance hip thrust concentrates on one primary leg carrying the weight of the movement but also has the non-primary leg staggered for support and extra balance. The staggered foot placement, a modest variation on standard hip thrusts, enables efficient unilateral glute and athletic leg training.
And I know what you're thinking, "am I going to have to concentrate on only using one leg at a time?" - That answer to that is no, the b stance does it for you. The way the stance's function is designed, there is no need to stress one leg over the other. Obviously you are going to need to switch your stance, but as far as the movement goes you have nothing to worry about.
If you struggle with the single leg hip thrust, this is a very useful exercise for bridging that gap. The b stance hip thrust is also great for athletes and anyone who wants to improve stability and power in their glutes. The b stance can also be done during deadlifts and squats.
A side effect from the b stance hip thrust is developing tight and sore glute muscles. In order to keep yourself pain free and flexible you need to use a combination of stretching and targeted deep tissue massage. A great massage tool that targets the glutes and the lower back is the QL Claw. Check out the glute pain relief section if you want to learn more on why deep tissue massage is so important.
How To Perform The B Stance Hip Thrust:
1. Start the b stance hip thrust by placing your upper back on a box or bench.
2. Making sure your feet are hip width apart and knees bent at a 90 degree angle, step forward placing one foot in front of the other (should be around toe to heel).
3. To start the b stance hip thrust movement, slowly dip your hips down while maintaining a tight core and stable back.
4. Dip down to a comfortable depth and thrust up while driving your knees out.
5. Make sure to contract your glutes and squeeze at the top of the movement.
6. Repeat for a desired number of reps.
Tips When Completing The B Stance Hip Thrust:
- Start with a comfortable amount of weight. The B stance hip thrust is an advanced movement and getting the form down may take more time than expected.
- Don't overuse the wrong leg. Use your non-primary foot for stability and balance (think 70% primary/30%non-primary foot), if you are relying on your non-primary foot too much, chances are you're using too much weight.
B Stance Hip Thrust - Glute Pain Relief:
Developing tight and sore glutes is very common in todays world. Whether that be from sitting all day or overworking your glutes from the b stance hip thrust exercise, you need to break up your tight tissue and tension if you want to be pain free.
Sources:
[1] Donnelly, Joseph M. Travell, Simons & Simons Myofascial Pain and Dysfunction: the Trigger Point Manual. 3rd ed., Wolters Kluwer Health, 2019.