Upper Legs Exercise · Barbell

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Barbell Lying Lifting (on Hip)

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.

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Also known as: Bb Lying Lifting (On Hip)

Category

Upper Legs

Equipment

Barbell

Target

Glutes

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Exercise reference published by PlanWorkouts; see our editorial standards.

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.

Technique & Form Tips

Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.

Common Mistakes to Avoid

• Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
• Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
• Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.

How to Breathe During This Exercise

Breathe steadily throughout the movement.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Barbell Lying Lifting (on Hip) mainly targets your Glutes, with your Hamstrings helping support the movement, along with your 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

FAQ

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

The Barbell Lying Lifting (on Hip) mainly works your glutes. It also helps strengthen your hamstrings and quadriceps. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

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

You do the Barbell Lying Lifting (on Hip) with a barbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Barbell Lying Lifting (on Hip)?

One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Barbell Lying Lifting (on Hip)?

Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.