Barbell Lying Lifting On Hip

Muscles worked

Setup

1. Sit on the floor with your shoulder blades against the long side of a flat bench and a loaded barbell over your legs.
2. Roll the bar until it sits directly in the crease of your hips; use a barbell pad or towel for comfort.
3. Bend your knees and place your feet flat on the floor, slightly wider than shoulder-width apart, with toes pointed slightly outward.
4. Position yourself so that when your hips are raised, your shins are vertical and your upper back is pivoted on the bench.

How to do it

1. Drive through your heels and squeeze your glutes to lift the bar toward the ceiling until your torso and thighs are parallel to the floor.
2. Exhale forcefully at the top of the movement, ensuring your ribs stay down and your chin remains tucked toward your chest.
3. Inhale as you slowly lower the barbell back toward the floor under control, stopping just before the plates touch the ground.
4. Maintain a controlled tempo, focusing on a 2-second descent and a powerful 1-second ascent with a pause at the top.

Form checklist

• Keep your chin tucked and gaze forward throughout the entire set to prevent lower back hyperextension.
• Ensure your shins are vertical at the top of the rep; move your feet further out if your knees track too far forward.
• Drive the weight exclusively through your heels rather than the balls of your feet.
• Maintain a neutral spine by hinging at the hips and pivoting on the bench rather than arching your mid-back.

Pro tips

• Focus on a posterior pelvic tilt at the top of the rep—think about 'tucking your tailbone' to achieve maximum glute fiber recruitment.
• Imagine pushing the floor away from you with your feet rather than just pushing the bar up.

Make it harder

• Add a resistance band just above your knees to increase lateral glute engagement.
• Perform the movement with a 3-second isometric hold at the peak of the contraction.

Frequently asked

What muscles does the barbell lying lifting on hip work?

The barbell lying lifting on hip primarily targets the glutes and hamstrings, and also works the abs, obliques, and quadriceps as secondary muscles.

What equipment do you need for the barbell lying lifting on hip?

The barbell lying lifting on hip uses barbell and weight plate.

Is the barbell lying lifting on hip good for beginners?

The barbell lying lifting on hip is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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