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How to Do B-Stance Barbell Hip Thrust — Form, Muscles & Tips

Learn how to do the B-Stance Barbell Hip Thrust: step-by-step form, muscles worked, barbell setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Set up for a standard barbell hip thrust with a padded barbell across your hips.
  2. Position one foot flat on the floor as your working leg and the other heel only lightly touching the floor as a kickstand.
  3. Shift most of your weight into the working leg.
  4. Drive through the working heel to thrust your hips upward, squeezing your glutes at the top.
  5. Lower back to the floor in a controlled manner.
  6. Repeat for the desired number of repetitions then switch sides.