The B-stance hip thrust is a variation of the traditional hip thrust exercise that targets the glutes, hamstrings, and core muscles. The main difference with the B-stance hip thrust is that one foot is placed slightly in front of the other foot, which shifts more emphasis onto the working leg.
How to perform
Step-by-step instructions for the B-stance hip thrust exercise:1. Start by setting up a bench or stable elevated surface. Sit on the ground with your upper back against the edge of the bench and your feet flat on the floor, hip-width apart.
2. Extend your right leg out in front of you, placing your right foot flat on the ground and keeping your knee bent at a 90-degree angle.
3. Plant your left foot firmly on the ground, with your knee bent at a 90-degree angle as well.
4. Drive through your left heel to lift your hips up towards the ceiling, making sure to keep your core engaged and your back straight throughout the movement.
5. Squeeze your glutes at the top of the movement, then lower your hips back down to the starting position with control.
6. Perform the desired number of repetitions before switching sides and repeating the exercise with the left leg in front.
7. To progress the exercise, you can add resistance by placing a barbell or weight plate on your hips or by using resistance bands.
8. Remember to focus on proper form and control throughout the movement to maximize the effectiveness of the exercise and prevent injury.
Equipment required
Barbell
Barbell equipment consists of a long metal bar with weighted plates attached on each end. It is primarily used for strength training exercises like squats, deadlifts, and bench presses. The barbell allows for a wide range of movements that target multiple muscle groups simultaneously, making it a versatile tool for building muscle mass and increasing overall strength. It is commonly used by athletes, bodybuilders, and fitness enthusiasts to improve physical performance and achieve fitness goals.