Upper Legs Exercise · Barbell

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Barbell Lying Lifting (on Hip)

Category

Upper Legs

Equipment

Barbell

Target

Glutes

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This hip-lifting movement loads the glutes and hamstrings by raising the barbell off the ground from a lying or hip-supported position, similar in intent to a glute bridge but with a different bar path. It's a less common variation that still hits the same hip extension pattern. Keep the bar stable across the hips and drive through the heels at the top.

How to Do the Barbell Lying Lifting (on Hip)

1. Lie on your back on a bench with your feet flat on the floor and your knees bent.
2. Grip the barbell overhand and rest it across your hips.
3. Brace your glutes and raise your hips off the bench until your body forms a straight line from your knees to your shoulders.
4. Hold briefly at the top, then slowly lower your hips back to the starting position.
5. Repeat for your target rep goal, keeping your core engaged and avoiding any reliance on momentum.

Muscles Worked

The Barbell Lying Lifting (on Hip) primarily targets the Glutes, with Hamstrings as the primary synergist muscle group, along with the Quadriceps.

More Upper Legs Exercises

All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band · Glutes Band Squat Band · Glutes

Equipment Alternatives

Don't have barbell? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band · Glutes Cable Deadlift Cable · Glutes

FAQ

What muscles does the Barbell Lying Lifting (on Hip) work?

The Barbell Lying Lifting (on Hip) primarily targets the glutes, with the hamstrings and quadriceps assisting.

What equipment do I need for the Barbell Lying Lifting (on Hip)?

The Barbell Lying Lifting (on Hip) is done with a barbell.

What's a good alternative to the Barbell Lying Lifting (on Hip)?

If you don't have access to a barbell, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.