At a glance
- Main muscle
- Glutes
- Also works
- Hamstrings
- Equipment
- Barbell
- Rep range in Mitta
- 8 to 12 reps
- Skill level
- Intermediate
- How tiring
- Low
- One side at a time
- Yes
- Weight step in Mitta
- 2.5 kg
How to do it
- Working foot flat, other foot slightly forward on its heel.
- Push mainly through your working leg.
- Keep your hips square.
Pick a weight you can lift for 8 to 12 reps with good form, and stop each set with a few reps left in the tank. Do the same number of reps on both sides, starting with your weaker side.
Why rating A
Almost single-leg, but with the stability of two feet: more load per glute without the balance problem of a true single-leg hip thrust.1
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Barbell Hip Thrust · Barbell · rating A
- Single-Leg Dumbbell Hip Thrust · Dumbbell · rating A
- Smith Machine Hip Thrust · Machine · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the B-stance hip thrust.
Let Mitta set the weight.
Mitta plans the B-stance hip thrust with a weight and rep target for every set, worked out from your last sessions.
Questions about the
B-stance hip thrust
What muscles does the B-stance hip thrust work?
The B-stance hip thrust mainly trains your glutes. Your hamstrings help.
How many reps of the B-stance hip thrust should I do?
Mitta plans the B-stance hip thrust at 8 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the B-stance hip thrust?
Good alternatives that train the same muscle are the barbell hip thrust, single-leg dumbbell hip thrust and Smith machine hip thrust.
Is the B-stance hip thrust good for beginners?
It takes some practice. Learn it with a light weight first, or start with an easier alternative.
Why does the B-stance hip thrust have rating A?
Almost single-leg, but with the stability of two feet: more load per glute without the balance problem of a true single-leg hip thrust.
Sources
- Plotkin et al. 2023, Front Physiol (hip thrust vs squat: gelijke bilgroei, squat meer quad- en adductorgroei) doi.org/10.3389/fphys.2023.1279170