The B-Stance hip thrust is a specialized variation of the conventional hip thrust, designed to focus the load primarily onto one side of the body. This technique, sometimes called the “kickstand” hip thrust, allows for unilateral training while maintaining greater stability than a true single-leg movement. The goal of this unique setup is to maximize muscle recruitment in the gluteal region of the working leg.
How the B-Stance Setup Alters Load
The B-Stance configuration is characterized by a staggered foot placement, which fundamentally changes how the weight is distributed during the movement. The “working” foot is planted firmly on the ground, bearing the vast majority of the load. The “non-working” foot is moved forward, resting only on the heel or the ball of the foot, acting purely as a brace or balance point.
This staggered setup shifts approximately 70% to 90% of the total load onto the hip extensors of the working leg. The non-working leg contributes a minimal amount of force, generally between 10% and 30%, used to aid stability and balance. This intentional asymmetry allows the lifter to handle a heavier load than a true single-leg hip thrust while still achieving a highly focused, unilateral stimulus.
Maximum Activation of the Working Glute
The B-Stance setup provides a highly targeted stimulus for the gluteal muscles of the working leg. The Gluteus Maximus is the primary muscle targeted, functioning as the main engine for hip extension. Because the working leg manages the bulk of the resistance, the Gluteus Maximus experiences a higher level of activation compared to a bilateral thrust.
The Gluteus Medius and Gluteus Minimus are also heavily engaged by the unilateral nature of the exercise. These smaller gluteal muscles are crucial stabilizers, working intensely to prevent the pelvis from rotating or shifting under the uneven load. This anti-rotation demand is a distinct benefit of the B-Stance, training the glutes for both power production and stabilization simultaneously.
Supporting Muscle Engagement
While the glutes are the main focus, several other muscle groups contribute to the B-Stance hip thrust, primarily in a supporting and stabilizing capacity. The Hamstrings assist the Gluteus Maximus in extending the hip, though they are considered secondary movers. They work most actively at the mid-point of the repetition, helping to achieve the full hip-lockout position.
The Adductor muscles, located on the inner thigh, are also involved, helping to keep the working leg from collapsing inward under the load. The Core musculature, including the Rectus Abdominis and Obliques, must engage strongly to maintain a rigid torso and a neutral spine. This bracing action is intensified by the unilateral nature of the B-Stance, as the core must work harder to resist rotational forces that attempt to twist the body toward the non-working side.
Using the B-Stance to Correct Strength Discrepancies
A significant functional benefit of the B-Stance hip thrust is its utility in addressing imbalances in strength and development between the left and right sides of the body. Most individuals naturally favor one leg over the other, leading to a measurable strength or size difference in the glutes.
By isolating the work to one side at a time, the B-Stance allows for dedicated training of the weaker side. This isolation ensures the stronger leg cannot compensate for the weaker one, forcing the underperforming muscles to handle the full prescribed load. Targeting these muscular discrepancies is an important strategy for improving overall movement quality and reducing the risk of injury. The B-Stance provides a manageable progression from bilateral training before moving to the more challenging single-leg variations.