Elite Physique The New Science of Building a Better Body

Staggered-Stance Hip Thrust
POSTERIOR CHAIN
The staggered-stance hip thrust is a progression that emphasizes one hip at a time.
This version provides two benefits. First, since one hip is performing most of the work,
you don’t have to use as much load as you do with the standard hip thrust. Second,
this variation helps build single-leg strength, which is important for any sport.
HOW TO DO IT
1. Place a thick, wide pad around the center of a barbell. Sit on the ground with your
legs straight under the barbell, upper back resting against a flat bench. Roll the
barbell toward your torso until it’s resting above the upper portion of your pelvis,
and then bend your knees to 90 degrees with your feet about four inches (10
cm) apart. Lift your hips slightly to elevate your glutes off the ground.
2. Rest the heel of your left foot approximately six inches (15 cm) forward (see
figure a).
3. Push through your right heel and extend your hips until they reach full lockout
while keeping your chin tucked (see figure b).
4. Slowly reverse the motion and repeat. Perform the recommended reps, then
switch your stance so your left hip is doing the work.
a
b
ADVANTAGE
This variation helps increase single-leg strength.
COACHING CUES
• Use a load that allows full hip extension, where maximum glute activation occurs.
• Keep the chin tucked throughout the movement and the eyes focused on the
hips to increase neural drive.
• The most common mistake is a hip drop on one side. Your pelvis should remain
parallel to the floor throughout the movement.
• The working leg should perform virtually all the work. The resting heel merely
provides balance support and should not contribute to hip extension.
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