In the world of glute exercises, the glute bridge and hip thrust are at the top of the list. Between function and ability to isolate the glutes, it's no secret why these two exercises are so effective. But what happens when you change up the stance?
The b stance hip thrust is a staggered stance variation of the hip thrust that comes with a great deal of benefits.
In this article, I will be going over how to properly perform the b stance hip thrust and why the exercise should be added to your routine.
Why The B Stance Hip Thrust?
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 while the non-primary leg is staggered for support and extra balance.
The intention behind the staggered leg is to enable 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?" - The answer to that is no. The way the stance's function is designed, there is no need to stress one leg over the other. 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, the b stance is great 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.
B stance rdls and glute focused rdls are great alternatives to building power in the glutes.
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 movement, slowly dip your hips down while maintaining a tight core and stable back.
4. Hinge your hips 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 and switch legs.
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 a couple sets.
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.
Slow and controlled on the way down, fast on the way up. As your form improves, count 3-2-1 on the way down and 1 on the way up. Once you get in a rhythm it'll become second nature.
FAQ:
What muscles does the b stance hip thrust work?
B stance hip thrusts mainly targets the gluteus maximus, but also engages the gluteus medius, hamstrings, quadriceps, and adductor muscles. The unilateral stance also works the core and stabilizing muscles in the mid-lower body to keep balance and control.
How does the b stance hip thrust compare to the single leg hip thrust?
The B stance hip thrust finds balance between bilateral and single-leg hip thrusts, providing greater stability than the single-leg while still focusing on one leg. The b stance decreases the stress on the working leg when compared to the single-leg hip thrust, making it easier to lift more weight. The b stance can also help in addressing imbalances and increases muscle activation in each leg separately.
Why don't I feel hip thrusts in my glutes?
If you don't feel hip thrusts in your glutes, it may be because of incorrect form or insufficient glute engagement. Make sure your stance is correct, you're hinging at the hips properly, and most importantly squeezing at the top of the movement. If you are not feeling activation, try increasing the weight.
Is the b stance rdl a good alternative to the standard deadlift?
Both are great options for building strength, size, and explosive power. However, standard deadlifts tend to be better for increasing weight and intensity while b stance rdls are designed for isolating muscles in a slower and controlled manner.
Glute Pain Relief
A side effect from the b stance hip thrust is developing tight and sore glute muscles.
The gluteus maximus, which is located in the buttocks, is known as the body's strongest and largest muscle. As with other muscles, it is prone to injury and tightness.
Whether you're an active or a sedentary person, necessary recovery and an effective glute massage can definitely help you operate better.
If you suffer from trigger points in your glutes, you may get referred discomfort in your lower back or hips. Finding and releasing the precise trigger point might help you relieve hip discomfort.
A deep, soothing deep tissue massage will release glute pain of its constant muscle tension and allow it to exist as a normal, non-pain-inducing muscle.
A great tool for this is the QL Claw. Using the QL Claw, this process has never been easier. Save yourself a trip to the chiropractor and relieve your tension today.
Sources:
[1] Donnelly, Joseph M. Travell, Simons & Simons Myofascial Pain and Dysfunction: the Trigger Point Manual. 3rd ed., Wolters Kluwer Health, 2019.
[2] Davies, Clair, and Amber Davies. The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief. 3rd ed., New Harbinger Publications, Inc., 2013.