B Stance Hip Thrust & Glute Bridge

Glute bridges & hip thrusts are both good choices for those who want to build stronger glutes or have a good-looking butt. B Stance Hip Thrust & Glute Bridge are two simple variations that could improve balance and unilateral training.

What is a B Stance?

A B Stance is a posture in which one leg bears the majority of one’s body weight while the other “non-working leg” is just there for support. Of course, you need to switch the working leg between groups so that both sides can be worked. This video can help you better understand.

Hip Bridge vs Hip Thrust: What are the main differences?

• Both glute bridges and hip thrusts target your glutes, hip flexors, abs as well as lower back muscles.
• Glute bridges are usually done with your shoulders on the floor, while hip thrusts are done with your shoulders against a bench or someplace a bit higher. Elevating the shoulders increases the range of motion.
• Glute bridges have lower requirements for back strength and training intensity while hip thrusts need one to have a stronger core with higher training intensity and are often loaded with weight.

How to do: B Stance Hip Thrust & Glute Bridge

B Stance Hip Thrust

• Sit before a bench with the lower edge of the shoulder blade against the bench, knees bent and glutes resting on the floor.
• Place your left foot slightly behind the right and off to the side. Plant the heel of your right foot against the ground and bend your left leg to support the ground.
• With your chin slightly tucked in, engage your core, and push your hips up hard until your body is in a straight line from the knees to the shoulders.
• Clench your hips for 10 seconds, then slowly lower them back down. 
• Some advanced trainers often hold a barbell or dumbbell on the hips to increase intensity.

B Stance Glute Bridge

• Lay down on your back and bend your knees with your feet slightly farther apart than your shoulders. Place your arms by your sides.
• Place your left foot slightly behind the right and off to the side. Plant the heel of your right foot against the ground and bend your left leg to support the ground.
• Raise your hips until your body is in a straight line from the knees to the shoulders. The upper back supports the floor when the hips are lifted. Hold for roughly 10 seconds.
• Slowly lower the hips down to the floor with your abs and glutes tight as you do.
• This is one complete move. Repeat 12 – 15 times, then continue on the other leg with a 20-second break. It is recommended to do it a total of 60 times per day.

Common Mistakes

• An anterior pelvic tilt and putting too much weight on your waist. Keep your core tight and your gluteus maximus engaged.
• Use the hips as the center of the lift, not the middle and lower back.
• Always work one leg. Unless you already have an imbalance in your legs or an injury, you should alternate your legs during the exercise.

Muscles Worked

• Gluteus maximus, medius, and minimus
• Hamstrings
• Abdominis
• Quads
• Core
• Hip flexors

Benefits of B Stance Hip Thrust & Glute Bridge

1. Improve core stability and coordination.
2. Do not require any equipment. You can also add resistance bands or weights according to your needs.
3. Have many variations to match different needs.
4. Isolate the glutes and engage the hamstrings without straining other muscle groups in the body.
5. Help activate and grow your glutes for a nice heart-shaped or round butt.

For more workouts, you can check out Justfit.