Exercise library · Glutes · Video
B-stance hip thrust: how to do it
1 of 3
Front foot forward on its heel
Starting position
Rest your upper back on a bench, place a dumbbell across your hips and set one foot a little in front of the other on its heel.
The movement
Drive through the whole foot of your working leg, lift your hips until your body is straight from shoulders to knee, then lower slowly.
Most common mistake
Don't push evenly through both feet, let your working leg do most of the work.
Want it in a programme?
Tell BIP your goal and your equipment, and BIP builds a week with sets, reps and rest worked out. You log your weights as you train and watch yourself get stronger. The first week is free.
Create a programme →