How to do the 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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Primary
GlutesHamstrings
Secondary
Lower backCalves
Step-by-step
- 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.
- 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.
- Hold the top position for a full one-second pause, keeping your core braced and avoiding any excessive arch in your lower back.
- 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.
Common mistakes
- 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.
Pro tip — 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.
Sets & reps by goal
Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps
Rest: 60–90 sec between sets.
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