Barbell Lying Lifting (on hip)

Description

How to Do Barbell Lying Lifting (on hip)

1. 1
   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.

2. 2
   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.

3. 3

   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.

4. 4

   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.

5. 5

   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.