FlexB-Stance Hip Thrust
Muscles worked
- Gluteus Maximus
- Biceps Femoris (Long Head)
- Semitendinosus
- Gluteus Medius
- CategoryLegs
- Default target3 sets × 10–15 reps per side
- EquipmentDumbbells, Bench (optional)
- Movement patternHinge
- Training stylesHypertrophy
Technique
Setup
Set up as for a hip thrust — upper back on the edge of a bench, dumbbell across your hips. Plant one foot flat, then slide the other foot forward so only its heel touches the floor as a kickstand.
Movement
Drive through the planted heel to lift your hips to full lockout, squeezing the glute hard. Lower with control and repeat all reps on one side before switching.
Form Tip
The kickstand leg should carry no more than a tenth of the load — it's there for balance, not drive. Keep your hips square; if one side sags, bring the kickstand heel closer.
Increase Difficulty
Hold the top position for two seconds, or move the kickstand heel further forward.
Decrease Difficulty
Perform without weight, or from the floor as a b-stance glute bridge.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.