08/09/2026
TUESDAY TRAINING TIP – B-STANCE LOWER BODY VARIATIONS 🦵
Looking to build single-leg strength without the balance demands of traditional unilateral exercises? B-Stance variations are a great option.
By placing most of the load through one leg while using the other for light support, B-Stance exercises offer the benefits of unilateral training while allowing you to lift heavier and focus on producing force.
Key benefits:
✅ Improve left-to-right strength imbalances
✅ Build strength and muscle with heavier loads
✅ Develop hip and pelvic stability
✅ Reduce the balance demands of single-leg exercises
✅ Provide a great progression towards true unilateral training
Whether you’re training for strength, muscle growth, sport or simply better movement, B-Stance training is a great tool to have in your program.
Check out the vids below for demonstrations of some common B-Stance exercises we might program. We start with the B-Stance Squat, then scroll through the vids to check out:
• B-Stance Leg Press
• B-Stance Hip Thruster (on BOSU)
• B-Stance Barbell Deadlift
KEY TECHNIQUE POINTS:
🔹 Working leg does the work – think of the rear leg as a kickstand, providing balance rather than driving the movement.
🔹 Stay controlled and stable – maintain good alignment through the working foot, knee and hip rather than allowing the body to shift or rotate.
🔹 Find your optimal stance – the support foot should be positioned far enough away to allow the working leg to move naturally through a full range of motion.
🔹 Control the eccentric – don’t rush the lowering phase. Own the movement before driving through the working leg.
And remember, if you would like quality 1-1 coaching, or want your strength program individualised, get in touch today via the contact details in bio.
