Barbell Staggered Stance Hip Thrust
The barbell hip thrust with one foot a step further out than the other; the leg planted under the knee does most of the work, the other steadies.
How to do it
Setup
Upper back on a bench, bar padded across the hips, one foot under the knee, the other a step further out on its heel.
Steps
- Drive mostly through the heel under the knee to full hip extension.
- Squeeze at the top with the hips square to the bar.
- Lower under control; switch the stagger for the next set.
Common mistakes
Pushing evenly through both feet: the near leg leads, the far one only balances. Hips turning toward the far foot: keep the bar level across them. Far foot creeping further out: plant it and keep it there.
Breathing
Exhale driving up, inhale lowering.
