Barbell Lying Lifting On Hip
Barbell Lying Lifting On Hip Exercise Description
A floor-based hip extension that loads the glutes by placing a barbell across the front of the hips. The primary mover is the gluteus maximus; the hamstrings assist, while the abdominals and spinal erectors stabilize the trunk. The pattern is a supine bridge: you lift the pelvis by extending the hips, not by arching the lower back. Proper execution keeps a neutral spine and level pelvis, with the bar centered over the hip crease. This is a reliable way to target the posterior chain while minimizing knee travel and emphasizing hip drive.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus
- Assisting Muscles: Biceps Femoris - Long Head, Semimembranosus, Semitendinosus
- Stabilizing Muscles: External Obliques, Iliocostalis, Longissimus, Rectus Abdominis, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Barbell
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Extensors
- Joint Involvement: Single-joint
- Muscle Location: Glutes
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Male
How To Do The Barbell Lying Lifting On Hip Exercise
‘- Set a barbell on the floor with plates secured by collars. Place a thick pad or towel on the bar for comfort.
– Sit on the floor, upper back and head resting on the ground, knees bent, feet flat about hip-width apart.
– Roll the bar over your thighs until it rests in the hip crease (directly over the front of the pelvis).
– Grip the bar lightly outside your hips to steady it; keep wrists neutral.
– Brace your core, set ribs down, and keep your neck neutral with eyes looking up.
– Press through midfoot and heels to drive the hips upward, squeezing the glutes.
– Lift until your knees, hips, and shoulders form a straight line. Keep the pelvis level; avoid lumbar hyperextension.
– Let the knees track over the toes without caving inward or flaring excessively.
– Hold briefly at the top with continuous glute tension; breathe without losing the brace.
– Lower the bar under control until the glutes lightly touch the floor, maintaining neutral spine.
– Reposition feet if needed so shins are roughly vertical at the top and pressure stays through midfoot/heel.
Barbell Lying Lifting On Hip Tips
‘- Place a thick pad or towel on the bar before rolling it into your hip crease for comfort.
– Position your feet flat on the floor about hip-width apart with knees bent before lifting.
– Roll the bar until it rests directly in the hip crease over the front of the pelvis and keep it centered there.
– Grip the bar lightly just outside your hips with neutral wrists to steady it without over-gripping.
– Brace your core with ribs set down and maintain a neutral neck with your eyes looking up.
– Drive through your midfoot and heels to lift the hips, focusing on squeezing the glutes.
– Raise the hips until your knees, hips, and shoulders form a straight line, keeping the pelvis level and avoiding lumbar hyperextension.
– Let your knees track over your toes without caving inward or flaring out excessively.
– Lower the bar under control until the glutes lightly touch the floor, maintaining a neutral spine.
– Reposition your feet as needed so that at the top your shins are roughly vertical and pressure stays through the midfoot and heel.
Barbell Lying Lifting On Hip Beginner Introduction
A floor-based hip extension is a barbell bridge-style movement performed on the ground, with the weight resting across the front of the hips. The lift centers on pushing the hips upward from a lying position, creating a strong hinge at the hips rather than bending through the lower back. The bar stays balanced over the front of the pelvis, while the upper back, head, and feet maintain contact with the floor for support and stability.
This exercise highlights the glutes as the main source of power, with the hamstrings helping to complete the lift. The abs and lower back act like a built-in support belt, holding the torso steady so the motion comes from the hips. At the top position, the body finishes in a long line from shoulders to knees, with the hips fully extended and the pelvis level. Because the knees move only a short distance, the effort shifts toward driving through the hips and strengthening the entire backside of the body.