Legs · Bodyweight
B Stance Hip Thrust
How to do the b stance hip thrust, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Sit on the floor with your upper back against a bench and a loaded barbell over your hips. Plant your feet flat on the floor and drive through your heels to extend your hips until your body forms a straight line from shoulders to knees. Lower your hips under control and repeat.
- 1Set up with one foot slightly forward and the other slightly back and push through the heel of your working leg
- 2Lift your hips by squeezing the glute of the back leg, feeling one side working harder
- 3Keep your chin tucked and ribs down to maintain a neutral spine
Common mistakes
- Don't drive through your toes or let your knees flare out
- Avoid overarching your lower back at the top; squeeze your glutes instead
- Don't rush; pause briefly at the top for a strong contraction
Muscles worked
The b stance hip thrust mainly works the glutes, with the hamstrings, lower back, and quads assisting.
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- QuadsSupport
- Upper AbsMinor
B Stance Hip Thrust strength standards
See how your b stance hip thrust ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM100 lb
Silvere1RM190 lb
Golde1RM315 lb
Platinume1RM450 lb
Diamonde1RM532.5 lb
Champione1RM602.5 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the b stance hip thrust for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance rdl
Last reviewed April 2026.