10 Best Barbell Lying Lifting (on Hip) Alternatives for Glutes
If you need an alternative to Barbell Lying Lifting (on Hip), choose movements that load hip extension and maximize glute max activation. Effective options include barbell hip thrusts, Romanian deadlifts, single-leg glute bridges, Bulgarian split squats, and kettlebell swings. Cue: press through the heel and squeeze the glutes at full hip extension.
Original Exercise: Barbell Lying Lifting (on Hip)
How to Perform Barbell Lying Lifting (on Hip)
- Lie flat on your back on a bench with your feet flat on the ground and your knees bent.
- Hold the barbell with an overhand grip and position it on your hips.
- Engaging your glutes, lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
- Pause for a moment at the top, then slowly lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
Best Barbell Lying Lifting (on Hip) Alternatives
1. Barbell Glute Bridge Two Legs On Bench (male)
99.9% MatchHow to perform this exercise
- Start by sitting on the edge of a bench with your upper back resting against it and your feet flat on the ground, hip-width apart.
- Place a barbell across your hips, holding it securely with both hands.
- Engage your glutes and core muscles, then press through your heels to lift your hips off the bench, creating a straight line from your knees to your shoulders.
- Pause for a moment at the top, squeezing your glutes.
- Slowly lower your hips back down to the starting position.
2. Barbell Glute Bridge
95.2% MatchHow to perform this exercise
- Start by lying flat on your back on the ground with your knees bent and feet flat on the floor.
- Place a barbell across your hips, holding it securely with both hands.
- Engage your glutes and core muscles, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
- Pause for a moment at the top, squeezing your glutes.
- Slowly lower your hips back down to the starting position.
3. Barbell Hip Thrust
85% MatchHow to perform this exercise
- Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.
- Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
- Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.
4. Bench Hip Extension
83.3% MatchHow to perform this exercise
- Sit on a bench with your back against the bench and your feet flat on the ground.
- Place your hands on the bench for support.
- Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
- Pause for a moment at the top, then slowly lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
5. Butt Lift (Bridge)
83.3% MatchHow to perform this exercise
- Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
- Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
- Slowly go back to the starting position as you breathe in.
6. Band Hip Lift
80.7% MatchHow to perform this exercise
- Lie on your back with your knees bent and feet flat on the ground.
- Place a resistance band just above your knees.
- Engage your glutes and core muscles.
- Press your heels into the ground and lift your hips off the floor, squeezing your glutes at the top.
- Pause for a moment at the top, then slowly lower your hips back down to the starting position.
7. Barbell Sumo Deadlift
76.7% MatchHow to perform this exercise
- Stand with your feet wider than shoulder-width apart, toes pointing outwards.
- Place a barbell on the ground in front of you, centered between your feet.
- Bend your knees and lower your hips, keeping your back straight and chest up, to grip the barbell with an overhand grip.
- Engage your core and drive through your heels to lift the barbell off the ground, extending your hips and knees simultaneously.
- As you lift, keep your chest up and back straight, and push your hips forward to fully engage your glutes.
8. Barbell Seated Good Morning
76.4% MatchHow to perform this exercise
- Sit on a bench with your feet flat on the ground and a barbell resting on your upper back.
- Keep your back straight and your chest up.
- Slowly hinge forward at the hips, lowering your torso towards the ground.
- Pause for a moment at the bottom, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
9. Barbell Stiff Leg Good Morning
76.1% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Hold the barbell across your upper back, resting it on your traps.
- Keeping your back straight, hinge forward at the hips, pushing your glutes back.
- Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
- Engage your glutes and hamstrings to return to the starting position.
10. Dumbbell Sumo Pull Through
73.5% MatchHow to perform this exercise
- Stand with your feet wider than shoulder-width apart, toes pointed outwards.
- Hold a dumbbell with both hands in front of your body, arms extended.
- Bend your knees and lower your hips down into a squat position, keeping your back straight.
- Lower the dumbbell down between your legs, keeping your arms straight.
- Drive through your heels and extend your hips forward, pulling the dumbbell up and in front of your body.
Why You Might Need a Barbell Lying Lifting (on Hip) Alternative
You might substitute Barbell Lying Lifting (on Hip) for several practical reasons: pain or irritation where the bar contacts soft tissue, lack of a barbell or pad, limited hip mobility, or a desire for unilateral work. Biomechanically, the bar-on-hip setup changes the hip moment arm and spinal loading; alternatives let you adjust lever length, range of motion, and load distribution to target the glute max more safely. For example, the hip thrust places the load across the hips with a short lever to maximize horizontal force and glute contraction, while Romanian deadlifts emphasize a longer hip hinge and eccentric control of the posterior chain. Use technique cues—neutral spine, hinge at the hips—to preserve glute engagement and limit compensatory lumbar extension.
How to Choose the Right Substitute
Pick a substitute based on equipment, goal, and movement pattern. For maximal glute hypertrophy use hip thrusts or heavy glute bridges where you can hold peak contraction; cue: stop when torso and thighs form a straight line and squeeze 1–2 seconds. For hamstring–glute balance choose Romanian deadlifts to emphasize eccentric hip hinge and posterior chain lengthening; cue: push hips back and keep a soft knee to load the hamstrings. If you lack barbells, use unilateral moves (single-leg glute bridge or Bulgarian split squat) to maintain progressive overload and correct side-to-side imbalances. Prioritize exercises that let you progressively increase load, preserve full hip extension, and maintain consistent glute tension.
Frequently Asked Questions
What muscles does Barbell Lying Lifting (on Hip) work?
Barbell Lying Lifting (on Hip) primarily targets the gluteus maximus through loaded hip extension. It also involves the hamstrings and adductors as synergists and the erector spinae for spinal stability. The movement pattern creates a posterior chain-dominant hip hinge that produces horizontal and vertical force components depending on load placement.
What is the best bodyweight alternative to Barbell Lying Lifting (on Hip)?
The single-leg glute bridge is the best bodyweight substitute because it isolates each glute and increases hip extension torque without external load. Cue: drive one heel into the floor, push hips up until hips are level, and actively squeeze the working glute to maximize muscle activation and reduce lumbar compensation.
Can I build muscle without doing Barbell Lying Lifting (on Hip)?
Yes—muscle growth depends on progressive overload, volume, and time under tension, not a single exercise. Use heavy hip thrusts, Romanian deadlifts, Bulgarian split squats, and controlled eccentric work to overload the glutes and hamstrings while maintaining full hip extension and progressive loading.
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