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

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

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How to perform this exercise

  1. Sit against a bench with shoulder blades on the edge and a dumbbell resting on your hips.
  2. Position one foot flat on the floor as your working leg and the other heel lightly touching 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.