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B Stance Hip Thrust

Setup & Execution

✔ Start with a bilateral stance first
✔ Both feet, roughly hip-width apart in front of you, pushed through both heels
✔ As you extend your hips, keep your eyes forward, chest and ribs down

Transition to B Stance

1️⃣ Take the heel of your working side foot and bring it closer to the center (it doesn’t have to be fully in the center, just slide it in a couple of inches)
2️⃣ Take the heels of your non-working side foot and screw it forward away from your body until the heels of your non-working side leg are roughly in line with the toes of your working side
3️⃣ Push through primarily your working side heel, in this case, through your right side with a little bit of support from your left side

Equipment Options

✔ You can do the B stance hip thrust with a weighted barbell or a dumbbell across your lap

✅ Give it a try. I hope you like it.

B Stance Romanian Deadlift (RDL)

Setup & Execution

✔ You will start with your feet together as if you were doing a regular Romanian Deadlift (RDL)
✔ Your knees bent

Mental Focus & Positioning

✔ You will put your mental focus on your right leg
✔ So you will think about your right leg and pressurize it
✔ Take your other foot and just put the toe of your left leg towards the heel of your right leg
✔ The left leg can be closer to the left or further away—for most people, it’s right near the heel

Movement

✔ Both knees are bent
✔ We’re only focusing on that front right leg
✔ Abs are drawn in, and hips push back—so the movement is the hips pushing back
✔ When your hips push back, your torso comes forward
✔ It’s because your hips push back that your torso comes forward
✔ You’re not bending over—instead, your hips move back until your torso comes forward
✔ Then rise to stand up and squeeze

Final Execution

✔ Keep the front knee bent and hip back
✔ Dumbbells will move towards each other just in front of the chin of the leg in front, which will be your right leg
✔ Push into the heel of the front leg to stand up

✅ This is about the front leg, hip back, dumbbells towards your chin, push into the heel, and stand up
✅ That there is the B Stance RDL (Romanian Deadlift).

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George N.

George N. is the founder of ArmyPRT.com. While he never actually served in the United States Army, he has a passion for writing about military-related topics.

Born and raised in Bozeman, Montana, he graduated from George State University with an MBA in Actuarial Science. His hobbies include beach volleyball, hiking, fishing, and lifting weights

George is also a certified nutritionist with a passion for health and fitness.