Barbell Lying Lifting (On Hip) 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Isolation
Force Type
Hinge (Bilateral)
Required Equipment
Barbell
Fitness Level
Advanced
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Barbell Lying Lifting (On Hip) Overview: This exercise primarily targets the glutes while engaging the hamstrings as secondary muscles. Lying on your side with a barbell positioned on your hip, you lift the hip off the ground in a controlled motion, focusing on hip extension and glute contraction. The movement isolates the glutes and hip muscles, emphasizing proper form and smooth control to maximize effectiveness and minimize injury risk. A barbell pad or towel can be used for comfort, and maintaining contact of the shoulders and feet with the ground ensures stability throughout the lift. This exercise requires only a barbell and is excellent for strengthening and shaping the glutes while lightly activating the hamstrings.
How to Perform
Lie on your side on a firm, flat surface, keeping your body aligned in a straight line from head to heels.
Place the barbell on your hip, using a small towel or pad underneath for cushioning and comfort.
Tighten your core muscles and extend your legs fully, preparing to lift the weight.
Lift your hip slowly off the floor, focusing on engaging the glutes and hip flexors throughout the movement.
Keep your shoulders and feet grounded to maintain stability and proper alignment.
Hold the top position for a moment, actively squeezing the glutes to maximize muscle engagement.
Lower your hip back down in a controlled fashion, ensuring the muscles remain under tension.
Complete the desired number of repetitions on one side before switching to the other hip.
Move deliberately and smoothly, avoiding jerky motions to reduce the risk of injury and improve effectiveness.
Rest adequately between sets to allow the glutes and hamstrings to recover and maintain optimal performance.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Begin with a manageable barbell weight to ensure you can perform the movement with proper technique.
Position your feet flat on the floor, about shoulder-width apart, creating a stable base for the lift.
Activate your core to support your spine and prevent any excessive arching of your lower back.
While lifting the barbell, concentrate on contracting your glutes at the peak of the movement to fully engage the muscles.
Lower the barbell slowly and deliberately to maintain tension and maximize the effectiveness of the exercise.
Coordinate your breathing by exhaling as you lift and inhaling as you return to the starting position, keeping a steady rhythm.
Avoid raising the barbell beyond a comfortable range to prevent unnecessary strain on your shoulders or back.
Use a mirror or have a workout partner observe your form to make sure you are performing the exercise correctly.
Prepare your muscles with a dynamic warm-up, including hip and lower-back movements, to enhance mobility and prevent injury.
After finishing your sets, perform static stretches for the hips and glutes to improve flexibility and support recovery.
How Not to Perform
Do not use a barbell that is too heavy, as this can compromise form and increase the risk of injury.
Avoid letting your shoulders or feet lift off the ground, which reduces stability and shifts focus away from the glutes.
Do not arch your lower back excessively during the lift; this places unnecessary stress on the spine instead of targeting the glutes.
Avoid lifting the hip too quickly or using momentum; jerky movements reduce muscle engagement and can strain your joints.
Do not let the barbell roll or slide on your hip; always use a towel or pad to maintain comfort and proper alignment.
Avoid holding your breath; proper breathing is essential to maintain control and core stability.
Do not lower the hip too fast or let it drop uncontrollably, as this reduces tension in the glutes and increases injury risk.
Avoid turning your top leg forward or rotating your torso excessively unless you are intentionally adding variation, as this shifts focus away from the glutes.
Do not skip warming up your hips and lower back, which can increase the risk of strains or pulls.
Avoid rushing through repetitions; slow, controlled movements ensure maximum glute activation and safe execution.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
