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Barbell Lying Lifting (On Hip) animation

So machst du: Barbell Lying Lifting (On Hip)

Glutes & HamstringsGlutes & HamsBarbellIntermediate

The barbell lying hip lift is a raw, effective way to load your glutes and hamstrings through direct hip extension, building the posterior chain strength that transfers to every athletic movement you care about. Master the barbell position and pelvic control here and you will unlock a level of glute development that machines simply cannot match.

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Beanspruchte Muskeln

Primär
GlutesHamstrings
Sekundär
Lower backCalves

Schritt für Schritt

  1. Place the barbell across your hip crease with a pad or towel, lie back with knees bent and feet flat, and grip the bar firmly on both sides for stability.
  2. Drive through your heels and squeeze your glutes hard to lift your hips, pressing the bar straight up as your body forms a straight line from shoulders to knees.
  3. Hold the top position for a full one-second pause, keeping your core braced and avoiding any excessive arch in your lower back.
  4. Lower the hips under control back toward the floor without fully resting, then drive immediately into the next rep to maintain tension on the glutes.

Häufige Fehler

  • Letting the bar roll toward the abdomen during the lift, which shifts load off the glutes and onto the spine. Fix this by gripping the bar tightly and using a thick pad to anchor it firmly at the hip crease before each set.
  • Hyperextending the lower back at the top of the movement, which takes tension away from the glutes. Fix this by tucking your chin slightly and thinking about driving your pelvis into posterior tilt as you lock out.
  • Placing feet too far from or too close to the hips, causing the knees to travel forward or backward and reducing glute activation. Fix this by positioning feet so your shins are vertical when your hips are fully extended.

Profi-Tipp — At the top of each rep, actively push your knees slightly outward against imaginary resistance. This external rotation cue recruits the gluteus medius alongside the maximus, creating fuller glute engagement that a simple vertical press alone will never achieve.

Sätze & Wdh. nach Ziel

Muskelaufbau3–4 sets × 10–15 reps
Stärker werden3–4 sets × 6–8 reps
Abnehmen / definieren3 sets × 12–20 reps

Pause: 60–90 sec between sets.

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