Barbell Lying Lifting (on Hip)

Target muscle

Glutes

Also works

Hamstrings, quadriceps

Equipment

Barbell

Body part

Upper legs

How to do the barbell lying lifting (on hip)

1. Lie flat on your back on a bench with your feet flat on the ground and your knees bent.
2. Hold the barbell with an overhand grip and position it on your hips.
3. Engaging your glutes, lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
5. Repeat for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the glutes. The hamstrings and quadriceps work as secondary muscles. See all glute exercises or every barbell exercise.