How to do the Barbell Lying Lifting (on Hip)
Barbell Lying Lifting (on Hip) is a beginner multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Hamstrings and Quadriceps.
Barbell Lying Lifting (on Hip) demonstration · © GymiaFit
Barbell Lying Lifting (on Hip) at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings, Quadriceps
- Equipment
- Barbell
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Barbell Lying Lifting (on Hip) step by step
- 1Lie flat on your back on a bench with your feet flat on the ground and your knees bent.
- 2Hold the barbell with an overhand grip and position it on your hips.
- 3Engaging your glutes, lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
- 4Pause for a moment at the top, then slowly lower your hips back down to the starting position.
- 5Repeat for the desired number of repetitions.
Barbell Lying Lifting (on Hip) — questions
What muscles does the Barbell Lying Lifting (on Hip) work?
The Barbell Lying Lifting (on Hip) primarily targets the Glutes. It also recruits the Hamstrings, Quadriceps as secondary movers.
What equipment do I need for the Barbell Lying Lifting (on Hip)?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Lying Lifting (on Hip) suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Barbell Lying Lifting (on Hip)?
Barbell Glute Bridge, Barbell Glute Bridge Two Legs On Bench (male), Barbell Clean-grip Front Squat train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell Lying Lifting (on Hip) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.