Lying Barbell Lifting (On Hip)

Setup

1. 01Lie on your back on the floor with knees bent and feet flat, hip width apart.
2. 02Roll a padded bar over the thighs until it sits in the hip crease.
3. 03Hold the bar with both hands to keep it centered.
4. 04Flatten the lower back into the floor and brace.

Execution

1. 01Push through the heels and lift the hips toward the ceiling.
2. 02Stop when the torso and thighs form one straight line.
3. 03Squeeze the glutes for a full second at the top.
4. 04Lower under control until the hips lightly touch the floor.

Checkpoints

• -Lockout comes from hip extension, not lumbar arch.
• -Feet stay flat with the drive through the heels.
• -Bar remains centered over the hip crease.
• -Tempo is controlled on the way down.

Common mistakes

• -Overarching the lower back at the top.
• -Letting the knees fall outward or inward during the lift.
• -Using momentum by bouncing off the floor.
• -Placing the bar on the stomach instead of the hip crease.