Ellim is a free AI-powered personal coach and fitness app for iOS. It features an AI workout generator that creates personalized workout plans in seconds, a library of 3,500+ exercises, meal tracking with AI food recognition, comprehensive progress tracking, and pre-built workout routines.

How does the AI personal coach work?

Describe the workout you want in plain English — for example, "upper body strength workout" or "30-minute HIIT session." Ellim's AI personal coach instantly generates a complete workout plan with exercises, sets, reps, and rest periods, matched from our library of 3,500+ exercises.

Is Ellim free to use?

Yes, Ellim is completely free to use. Core features including the AI workout generator, exercise library, workout tracking, meal logging with food search and barcode scanning, and pre-built routines are available at no cost — no ads, no credit card required. AI food recognition from photos is available as a premium feature.

What types of exercises does Ellim include?

Ellim includes over 3,500 exercises across multiple categories including weight training, bodyweight exercises, stretching and flexibility routines, and cardio workouts. Each exercise comes with detailed instructions.

Can Ellim create personalized workout plans?

Yes, Ellim's AI personal coach creates fully personalized workout plans based on your goals, preferences, and workout history. You can also build custom routines manually or choose from 100+ pre-built workout programs.

Does Ellim track meals and nutrition?

Yes, Ellim includes a dedicated Meal tab for tracking your nutrition. You can search for foods, scan barcodes to add items instantly, or use AI-powered food recognition to identify what you're eating from a photo. Food search and barcode scanning are free, while AI photo recognition is a premium feature.

All Exercises

Barbell Lying Lifting (on hip)

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

Advanced

Compound

Push

1 min per set2 min rest

Hips

Barbell

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.

How to Do Barbell Lying Lifting (on hip)

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
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
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
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
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.