Barbell Lying Lifting (on hip)

Build powerful glutes and strengthen your posterior chain with the barbell hip thrust.

AdvancedHips Barbell

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

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Variations of Barbell Lying Lifting (on hip)

Compound

Lying Hip Lift (on stability ball) V2

Hips · Gluteus Maximus · Stability ball

Intermediate

Compound

Barbell Single Leg Deadlift

Hips · Gluteus Maximus · Barbell

Intermediate

Description

A strength exercise where you lie on your back on a bench and lift a barbell from your hip level up by extending your arms.

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How to do Barbell Lying Lifting (on hip)

01
Setup
Sit on the floor with your upper back against a bench, knees bent, and feet flat on the floor hip-width apart. Roll a padded barbell over your hips, positioning it comfortably across your pelvis.
02
Setup
Ensure your shoulder blades are firmly on the bench and your gaze is forward or slightly down, maintaining a neutral spine. Grip the barbell lightly or stabilize it with your hands.
03
Brace your core, take a deep breath, and drive through your heels, extending your hips upward until your body forms a straight line from your shoulders to your knees. Squeeze your glutes powerfully at the top.
04
Control the movement as you slowly lower your hips back down towards the floor, maintaining tension in your glutes. Do not let your glutes fully relax on the floor between repetitions.
05
Exhale as you extend your hips and inhale as you lower the barbell, maintaining control throughout the entire range of motion.

Tips

Experiment with foot placement; generally, having your shins vertical at the top of the movement maximizes glute engagement.
Actively squeeze your glutes at the peak of the movement, imagining you're pushing the floor away with your heels rather than just lifting the bar.
Avoid letting gravity drop the weight; control the eccentric (lowering) phase to increase time under tension and muscle growth.
Use a bench height that allows your shoulder blades to be firmly planted without excessive neck strain; a standard bench height is usually sufficient.

Common mistakes

Overarching the lower back: Avoid hyperextending your lumbar spine at the top by keeping your core braced and only extending until your body forms a straight line from shoulders to knees.
Using too much quad/hamstring: Adjust foot placement so your shins are vertical at the top to effectively target the glutes, preventing your feet from being too far forward (hamstrings) or too close (quads).
Not fully extending hips: Make sure to achieve full hip extension at the peak of the movement to maximize glute activation, squeezing your glutes powerfully at the top.

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Questions

What muscles does Barbell Lying Lifting (on hip) work?

Barbell Lying Lifting (on hip) primarily targets Gluteus Maximus. Secondary muscles include Gastrocnemius, Sartorius, Soleus.

Is Barbell Lying Lifting (on hip) good for beginners?

Barbell Lying Lifting (on hip) is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

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

You need Barbell to perform Barbell Lying Lifting (on hip). If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Barbell Lying Lifting (on hip)?

Experiment with foot placement; generally, having your shins vertical at the top of the movement maximizes glute engagement. Actively squeeze your glutes at the peak of the movement, imagining you're pushing the floor away with your heels rather than just lifting the bar. Avoid letting gravity drop the weight; control the eccentric (lowering) phase to increase time under tension and muscle growth. Use a bench height that allows your shoulder blades to be firmly planted without excessive neck strain; a standard bench height is usually sufficient.

What are common mistakes when doing Barbell Lying Lifting (on hip)?

Overarching the lower back: Avoid hyperextending your lumbar spine at the top by keeping your core braced and only extending until your body forms a straight line from shoulders to knees. Using too much quad/hamstring: Adjust foot placement so your shins are vertical at the top to effectively target the glutes, preventing your feet from being too far forward (hamstrings) or too close (quads). Not fully extending hips: Make sure to achieve full hip extension at the peak of the movement to maximize glute activation, squeezing your glutes powerfully at the top.