glutesbarbell
barbell lying lifting (on hip)
barbell lying lifting (on hip) is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Lie flat on your back on a bench with your feet flat on the ground and your knees bent.
Step 2. Hold the barbell with an overhand grip and position it on your hips.
Step 3. Engaging your glutes, lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
Step 4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
Muscles & body parts
Primary muscles
glutes
Secondary muscles
hamstringsquadriceps
Primary body parts
thighsglutes
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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