B-stance or staggered stance hip thrusts are a variation of the classic hip thrust exercise, but with a twist (or rather, a stance change).
It's an excellent way to target the glutes and hamstrings. Given that it's a single leg exercise, it also helps address any imbalances you might have between your right and left sides.
How to do b-stance hip thrusts (staggered stance hip thrusts)
Here's how to do b-stance hip thrusts correctly:
To start with, find a bench, step or box that you can lean against and thrust up with your knees bent at 90 degrees.
Slide under your weighted barbell or hold a dumbbell on the front of your hips.
Place legs hip width apart and tilt your knees slightly outwards.
Put your left foot slightly in front of the right. The left (front leg) will be your balancing leg.
Move on to your left heel so you are taking off a bit of the load on this side, but dip your heel into the ground to provide some balance.
Once you are set up, taking a deep breath in and on the exhale, push your hips up into a bridge position pushing through the right side.
Hold for one second at the top then lower with control.
Repeat the movement on the same side for the desired number of reps. As you thrust up, make sure you are squeezing the glutes to activate them through the movement.
It is not uncommon to have one side that is weaker than the other so we would advise to start on your weaker side.
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