Barbell Lying Lifting (on Hip)
Also known as: lying barbell lifting on hip
Barbell Lying Lifting (on Hip) pairs heavy bilateral barbell loading with strength you can feel outside the gym — a step up once the basics feel easy.
How to do Barbell Lying Lifting (on Hip)
- Lie flat on your back on a bench with your feet flat on the ground and your knees bent.
- Hold the barbell with an overhand grip and position it on your hips.
- Engaging your glutes, lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
- Pause for a moment at the top, then slowly lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
Barbell Lying Lifting (on Hip) Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Take the smallest plate jump available once the reps are clean.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Keep a rep or two in reserve on the heaviest sets.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Reset the bar between reps rather than bouncing.
Common Barbell Lying Lifting (on Hip) Mistakes
Bouncing the bar to get through the hardest inch
Pause briefly so the muscle, not the rebound, does the work.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Repeating the same load and rep scheme for months
Pick one variable, load, reps, or tempo, and push it every week.
Easier and Harder Than Barbell Lying Lifting (on Hip)
Swap Barbell Lying Lifting (on Hip) For
Barbell Lying Lifting (on Hip) — Frequently Asked Questions
How do you do the Barbell Lying Lifting (on Hip)?
Lie flat on your back on a bench with your feet flat on the ground and your knees bent. Hold the barbell with an overhand grip and position it on your hips. Engaging your glutes, lift your hips off the bench until your body forms a straight line from your knees to your shoulders. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Barbell Lying Lifting (on Hip) work?
The Barbell Lying Lifting (on Hip) primarily targets the glutes. It is classified as a legs exercise and is performed with a barbell.
How many sets and reps of the Barbell Lying Lifting (on Hip) should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Keep a rep or two in reserve on the heaviest sets. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Barbell Lying Lifting (on Hip) good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic legs patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Barbell Lying Lifting (on Hip)?
Try the Reverse Hyper Extension (on Stability Ball), Kettlebell Front Squat or the Sled 45° Leg Wide Press. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Barbell Lying Lifting (on Hip) the same as the lying barbell lifting on hip?
Yes. The Barbell Lying Lifting (on Hip) is also commonly called the lying barbell lifting on hip. Different gyms and training programs label it differently, but "lying barbell lifting on hip" refer to this same movement.
