Smith B-stance hip thrust: how to do it and what it works

Guided asymmetric hip extension to emphasize the front leg.

Image: start and end of the movement.

How to do it

B-stance hip thrust with the Smith bar that lets you load one leg while the other acts as light support.

Form. Plant the main foot firmly, leave the secondary one forward as help and extend your hips without rotating the pelvis.

Common mistake. Sharing the weight equally, hyperextending the lower back, or losing shoulder-blade support.

Gluteus maximus · Smith machine, Flat bench

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

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