B-Stance Hip Thrusts are a stable unilateral variation of classic hip lifts.
Exercise
Hip Thrusts
B-Stance
Type: Unilateral
Rest: 120s
Equipment: Langhantel, Bank
Tutorial
1
Position yourself as usual with your shoulder blades over the edge of the bench and the barbell on your hips. Place one foot as usual so that the knee forms a right angle in the top position. Place the other foot only with the heel approx. 10-20 cm further forward. It only serves to stabilize you there. Now lift the weight with your hips until it is horizontal and lower it again. The standing leg carries the load, the leg placed on the heel only stabilizes.
Muscle groups
Primary
Gluteus
Secondary
—
Tertiary
—
Equipment
Barbell
Bench
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