Welcome back to another Technique Tip Tuesday with Dancers Who Lift! Today we’re talking, b-stance hip thrusts. The b-stance hip thrust (and b-stance exercises in general) are an excellent way to isolate one side of your body and level out muscle imbalances.
However, unlike single leg exercises, with a b-stance hip thrust or b-stance exercise, you get the added benefit and stability of using your opposite leg as a kick stand. This makes b-stance exercises a perfect bridge between standard exercises and their single leg variations.
Hip thrusts are hard. No matter how many times you do them, they will always get your feeling the burn. And if you’ve tried them, you know single-leg hip thrusts are even more challenging. Enter, the b-stance hip thrust: a perfect way to help you take the leap from two legs to one.
Sure, But What Does B-stance Even Mean?
A “B-stance” describes a lifting set up in which you shift the weight distribution in your feet from an even 50/50 to an 80/20 (sometimes referred to as a staggered stance).
What this does is add more load onto one leg to build additional strength before going all-in and trying to do a single-leg exercise.
Doing this with the B-stance hip thrust allows you to check-in and ensure that you have enough strength to keep your hips level throughout the thrusting motion before we going for it with a single-leg hip thrust.
How to Do the B-Stance Hip Thrust
Lean against a bench or block so your sports bra line is on the edge of the bench/block.
Your legs should be around 90 degrees when your tush is lifted and engaged – if you’re a shorty queen, use two plates under your feet to give you some extra height!
Once your hips are lifted, kick one foot out so your weight is resting on your heel. At this point, 80% of your weight should be in the leg with a flat foot, and 20% should be in your “kickstand” leg.
Now, focus your eyes on your belly button and brace your core, by knitting those ribs together.
Lower your hips toward the ground then, without letting your hips tip from side to side, exhale and lift your hips toward the ceiling. Again, keep your focus on your belly button.
You can do this b-stance hip thrust as a bodyweight exercise or with dumbbells or even a barbell. Choose the challenge that feels right for your body and experience level.
And just like that you know how to do a b-stance hip thrust! If you’re wanting a bit more clarity on form or set up, check out this video of Coach Kierstin breaking down the set-up and execution. You’ve got this!
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