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All exercises

Barbell lying lifting (on hip)

Beginner

Barbell lying lifting (on hip) is a compound barbell exercise for the glutes, also working the hamstrings and quads.

What it works

Primary muscle

Glutes

Also works

HamstringsQuads

Equipment
Barbell
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Lie flat on your back on a bench with your feet flat on the ground and your knees bent.
  2. 2Hold the barbell with an overhand grip and position it on your hips.
  3. 3Engaging your glutes, lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
  4. 4Pause for a moment at the top, then slowly lower your hips back down to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Glute bridge marchBodyweight
  • Single leg bridge with outstretched legBodyweight
  • Band hip liftResistance band
  • Resistance band hip thrusts on kneesResistance band
  • Glute bridge two legs on benchBodyweight
  • Barbell glute bridgeBarbell

Harder variations

  • Barbell glute bridgeBarbell
  • Single leg bridge with outstretched legBodyweight
  • Barbell glute bridge two legs on benchBarbell
  • Glute bridge marchBodyweight
Logged today · 3 min restBarbell lying lifting (on hip)

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