GlutesIntermediate
B-Stance Hip Thrust
A hip thrust with one foot forward and the other slightly back on its heel, shifting most of the load to the front leg. It bridges the gap between bilateral and single-leg hip thrusts.
Primary muscles
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Gluteus Medius
- Quadriceps
- Sets
- 3
- Reps
- 8–12 per side
- Rest
- 60–90s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.