Just when maybe you thought you knew most of the strength exercises out there, we’ve thrown a curveball at you with B stance exercises.

But don’t worry, they aren’t as complicated as you think. In fact, a B stance exercise is just a derivative of a traditional compound movement such as a squat or a deadlift. In this blog, we give you the lowdown on what a B stance exercise is, why you should be doing them and a breakdown of how to perform some key movements.

What is a B Stance Exercise?

Think of a B stance as a middleman between a traditional bilateral movement and a single-sided (unilateral) exercise. With most B stance exercises, you’re in a staggered stance with the front foot remaining flat whilst raising the heel of the back foot. By doing so, you’re placing the majority of the weight into your front leg.

Why do this? Well, single-sided movements are great for reducing any muscular imbalance you might have. They are also a good way of reducing injury as you are avoiding overloading one side of the body more than the other. Although single-sided movements come with their benefits, they can be quite advanced, which is where the B stance comes in handy. With a single-sided movement, a lot of balance and stability is required, keeping another point of contact on the floor with the b stance still allows you to reap the benefits of a single-sided movement without the need for as much balance. This makes it a great transition exercise.

Another reason you might include a B stance exercise into your training is to increase the workload without having to increase the weight. Progressive overload is one of the fundamentals when it comes to building muscular strength and hypertrophy. One way to progress is by increasing the weight, however that isn’t the only way. By maintaining the same weight (or reducing it) and performing a B stance, you are placing extra load on one side making the exercise more difficult. This is especially useful for anyone with a home gym where you’re looking to progress but don’t have the space available for additional equipment.

How to Perform a B Stance Romanian Deadlift

• Begin in a staggered stance position with your front foot flat and your back foot a few inches behind, heel raised. With this, most of your weight should be in your front leg.

• Holding the Barbell or dumbbells in front of your body, start standing with your lats engaged and brace your core. Keep a soft bend in both of your knees.

• Keeping your spine neutral, hinge at the hips and lower the weight towards the floor.

• Once the weight is below your knee and you start to feel the tension in your hamstrings, pause and then lift back up to the starting position.

How to Perform a B Stance Deadlift

• Begin in a conventional deadlift position with your toes under the barbell, then take a step back with one foot and keep the back heel elevated.

• Hold onto the bar with both hands either side of your shins, keep a neutral spine and ensure that your hips stay higher than your knees, resisting the urge to squat.

• With your core braced, stand up and lift the weight off the floor, keeping the barbell as close to your body as possible.

• Throughout the movement, keep your back heel off the ground. Once standing, pause for a moment and then lower the weight back to the ground.

How to Perform a B Stance Squat

• You can perform this movement as a barbell back squat, or use a Kettlebell for a goblet squat variation.

• Set up your traditional squat stance with your feet hips width apart, toes pointing slightly outwards. Next, step one foot back a few inches and lift your heel off the floor.

• Squat down until the thigh of your front leg is parallel with the floor. Keep your spine neutral and place the weight into your front foot.

• Once at the bottom of the squat, keep your chest up and stand back into the start position.

How to Perform a B Stance Hip Thrust

• Start with the middle of your back resting on a flat weight bench or hip thrust bench, feet flat and hips width apart and rest a barbell across your hip crease. To make the exercise more comfortable, use a barbell Hip Thrust Pad.

• Hold onto the bar on either side of your legs and lift your hips so that your knees and hips are in line. Your legs should be at a 90-degree angle.

• Now, step one foot forward and lift your toes up so only your heel is resting on the floor, this should shift most of the weight into your other foot.

• Drop your hips down towards the floor, then squeeze your glutes as you lift your hips back up.

With all of these B stance exercises, the fundamentals of the movement are exactly the same as their traditional counterparts, the only difference being the staggered stance. You’re still targeting the same muscles, just on one side of the body rather than both. It’s just as crucial to pay attention to your form in the same way you would for any compound exercise. And remember, because they are single-sided exercises, you’re probably going to have to lower the weight at first.

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Tags: Equipment > Bars and Weight Plates ; Exercise Type > Strength