PlanWorkouts

Exercise 0058 · REF SNFfUff

Barbell Lying Lifting (on Hip) exercise animation

Barbell Lying Lifting (on Hip)

Category
Upper Legs
Equipment
Barbell
Target
Glutes

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 flat on your back on a bench with your feet flat on the ground and your knees bent.
  2. Hold the barbell with an overhand grip and position it on your hips.
  3. Engaging your glutes, lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
  4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
  5. Repeat for the desired number of repetitions.

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

More Glutes Exercises

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

Equipment Alternatives

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

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