FitnessAIB-stance hip thrust
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How to do it
B-stance hip thrust. Near-unilateral with one foot for support. Corrects glute asymmetries.
Muscles worked
Mainly gluteos. Train it inside a balanced routine to progress safely.
Recommended sets and reps
As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.
Common mistakes to avoid
- Not locking out the hips at the top with a full glute squeeze, cutting the effective range short.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
Alternative exercises
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Frequently asked questions
What muscles does B-stance hip thrust work?
B-stance hip thrust mainly works the gluteos muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of B-stance hip thrust should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for gluteos to your level (about 10–20 sets per muscle per week).
Is B-stance hip thrust good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow gluteos.
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