Barbell Lying Lifting (on hip)

Barbell Lying Lifting (on hip)

Barbell Lying Lifting (on hip) is a compound exercise that primarily targets the glutes, hamstrings, and lower back muscles. This exercise is performed by lying flat on your back with your knees bent and your feet flat on the ground. You will position a barbell across your hips, gripping it with an overhand grip. This exercise offers a great way to enhance overall lower body strength, improve hip mobility, and develop a firmer and toned posterior chain. The Barbell Lying Lifting exercise effectively engages the gluteus maximus, which is the largest muscle in the human body. By working this muscle, you can achieve a more sculpted and defined look in your lower body. Additionally, this exercise also recruits the hamstrings, which are responsible for knee flexion and hip extension. Strengthening the hamstrings can improve athletic performance and reduce the risk of injury in the lower body. To perform the Barbell Lying Lifting exercise correctly, it's important to maintain a neutral spine and activate your core muscles. Engaging your core not only helps you maintain proper form but also supports your back during the lifting motion. To maximize the benefits of this exercise, you can gradually increase the weight on the barbell as you become stronger and more comfortable with the movement. Remember to always use proper form when performing the Barbell Lying Lifting exercise to avoid injury. Start with lighter weights and focus on mastering the technique before progressing to heavier loads. Incorporating this exercise into your lower body workout routine can contribute to building strength, enhancing muscle tone, and improving overall athletic performance.


  • Lie flat on a bench, positioning your body horizontally with your head, shoulders, and buttocks in contact with the bench.
  • Keep your feet flat on the floor and your knees bent at a 90-degree angle. Your feet should be shoulder-width apart.
  • Grasp a barbell with both hands using an overhand grip, slightly wider than shoulder-width.
  • Hold the barbell directly above your hips, with your arms fully extended and your wrists directly above your elbows.
  • Take a deep breath, brace your core, and start lowering the barbell by bending at your elbows. Lower it until it touches the top of your hips.
  • Pause briefly at the bottom position, and then exhale as you push the barbell back up to the starting position, fully extending your arms.
  • Repeat for the desired number of repetitions.
  • Remember to maintain proper form throughout the exercise, engaging your core and keeping your back flat against the bench.

Tips & Tricks

  • Maintain proper form throughout the exercise to prevent injury and maximize results.
  • Start with a weight that is challenging but still allows you to perform the exercise with proper form.
  • Engage your core muscles by bracing them throughout the movement. This helps to stabilize your body and protect your lower back.
  • Focus on a controlled and smooth movement, avoiding any jerking or excessive swinging.
  • Breathe out as you lift the barbell and breathe in as you lower it back down.
  • Don't forget to warm up properly before performing this exercise to prepare your muscles and joints for the movement.
  • Progress gradually by increasing the weight or repetitions as you get stronger and more comfortable with the exercise.
  • Listen to your body and take rest days when needed to allow for proper recovery and muscle growth.
  • Incorporate other compound exercises like squats and deadlifts into your routine to further strengthen the muscles used in the barbell lying lift.
  • Pay attention to your hip and glute muscles during the exercise, as they are the primary muscles targeted in this movement.


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