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Barbell Lying Lifting (On Hip) animation

Kako izvesti: 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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Vključene mišice

Primarne
GlutesHamstrings
Sekundarne
Lower backCalves

Korak za korakom

  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.

Pogoste napake

  • 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 nasvet — 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.

Serije in ponovitve po cilju

Mišična masa3–4 sets × 10–15 reps
Več moči3–4 sets × 6–8 reps
Hujšanje / tonus3 sets × 12–20 reps

Počitek: 60–90 sec between sets.

Več vaj za skupino Glutes & Hamstrings

Barbell Bench SquatBarbell Bench SquatRočni dvigalnikRočni dvigalnikČepljaj s palico spredajČepljaj s palico spredajVrtenje s palico - Romunski mrtvi dvigVrtenje s palico - Romunski mrtvi dvigUpogibanje s palico v sediUpogibanje s palico v sediBarbell Step UpBarbell Step Up
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