Barbell Lying Lifting (on hip)
- Músculo objetivo
- Gluteus Maximus
- Músculos sinergistas
- Gastrocnemius, Sartorius, Soleus
- Equipamiento
- Barbell
- Parte del cuerpo
- Hips
- Tipo
- Strength
The barbell lying lifting (on hip) is a hip-extension exercise that drives a loaded barbell upward off the hips, primarily building the gluteus maximus with assistance from the calves (gastrocnemius and soleus) and the sartorius. Performed lying on your back with the bar resting across your hips, it lets you load the glutes heavily and is a staple for building hip strength and power.
Cómo hacer el Barbell Lying Lifting (on hip)
- 1Lie flat on your back on the floor or a mat with your knees bent and feet planted hip-width apart, flat on the ground.
- 2Roll the barbell over your legs until it rests across the front of your hips, and place a barbell pad or folded towel under it to cushion the bar.
- 3Grip the bar just outside your hips with both hands to hold it steady against your pelvis.
- 4Brace your core and tuck your chin slightly to keep your spine neutral before you lift.
- 5Drive through your heels and squeeze your glutes to extend your hips, pushing the bar straight up until your thighs and torso form a straight line.
- 6Pause briefly at the top with your hips fully extended and your glutes maximally contracted.
- 7Lower your hips under control until your glutes return near the floor, keeping tension on the muscle.
- 8Complete your reps, then carefully roll the bar off your hips and back onto the floor.
Consejos de técnica
- Always place a barbell pad or folded towel between the bar and your hips — a loaded bar directly on the pelvis is painful and can bruise the hip bones.
- Keep the movement driven by your hips and glutes, not your lower back; the spine stays neutral while the hips do the extending.
- Push through your heels rather than your toes to keep the load on your glutes and engage the calves.
- Pause and squeeze hard at the top of each rep to maximize glute contraction before lowering.
- Start with a light load to groove the bar path and bar balance before adding weight, and have a partner help load and unload a heavy bar.
Errores comunes
- Hyperextending the lower back at the top instead of locking out through the hips, which shifts load off the glutes and strains the spine.
- Skipping the bar pad, which lets the loaded bar dig into the hip bones and cuts the set short from pain rather than fatigue.
- Pushing through the toes and letting the heels rise, which reduces glute drive and destabilizes the lift.
- Using a partial range and never fully extending the hips, which leaves the glutes under-worked at their strongest position.
- Jerking the bar up with momentum instead of a controlled squeeze, which removes tension and risks the bar slipping on the hips.
Preguntas frecuentes
What muscles does the barbell lying lifting (on hip) work?
It primarily targets the gluteus maximus, with the calves (gastrocnemius and soleus) and the sartorius acting as synergists as you extend your hips against the barbell.
Why do I need a pad under the barbell?
The bar rests directly on your hip bones, so a barbell pad or folded towel spreads the load and prevents bruising and sharp pressure. Without it, discomfort will end your set well before your glutes are tired.
Is this exercise good for beginners?
Yes — it is a simple hip-extension movement, but start light to learn the bar balance and the glute-driven hip lockout before loading heavily, and always use a pad.
How many sets and reps should I do?
For glute strength and size, 3–4 sets of 8–12 reps is a solid range. Focus on a full hip extension and a deliberate squeeze at the top rather than chasing maximum weight.
Where should I feel this exercise?
You should feel it in your glutes as you drive your hips up, with some work in your calves. If you mainly feel it in your lower back, you are hyperextending the spine instead of extending through the hips.
