10 Best Barbell Lying Lifting (On Hip) Alternatives for Glutes

The Barbell Lying Lifting (On Hip) is done lying on your back with a barbell. Ranked closest by our scoring: the Barbell Glute Bridge Two Legs On Bench, the Barbell Glute Bridge and the Glute Bridge Two Legs On Bench.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Barbell Lying Lifting (On Hip)

Barbell Lying Lifting (On Hip)Play demonstration
Primary muscle
Glutes
Equipment
Barbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Hamstrings, Quadriceps

How to perform 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.
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Ranked Barbell Lying Lifting (On Hip) Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Lying Lifting (On Hip) on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Barbell Glute Bridge Two Legs On BenchPlay demonstration

    1. Barbell Glute Bridge Two Legs On Bench

    99% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound

    It uses the same equipment and still works the glutes.

    How to perform this exercise
    1. 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.
    2. Place a barbell across your hips, holding it securely with both hands.
    3. 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.
    4. Pause for a moment at the top, squeezing your glutes.
    5. Slowly lower your hips back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Lying Lifting (On Hip)
    • Equipment: free weights, the same as the Barbell Lying Lifting (On Hip)
    • Body position: lying on your back, the same as the Barbell Lying Lifting (On Hip)
  2. Barbell Glute BridgePlay demonstration

    2. Barbell Glute Bridge

    95% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound

    Pick this when you want an easier version that still works the glutes.

    How to perform this exercise
    1. Start by lying flat on your back on the ground with your knees bent and feet flat on the floor.
    2. Place a barbell across your hips, holding it securely with both hands.
    3. 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.
    4. Pause for a moment at the top, squeezing your glutes.
    5. Slowly lower your hips back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Lying Lifting (On Hip)
    • Equipment: free weights, the same as the Barbell Lying Lifting (On Hip)
    • Body position: lying on your back, the same as the Barbell Lying Lifting (On Hip)
  3. Glute Bridge Two Legs On BenchPlay demonstration

    3. Glute Bridge Two Legs On Bench

    85% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the glutes with bodyweight alone.

    How to perform this exercise
    1. Sit on the edge of a bench with your back against it and your feet flat on the ground.
    2. Place your hands on the bench beside your hips for support.
    3. 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.
    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: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Lying Lifting (On Hip)
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, the same as the Barbell Lying Lifting (On Hip)
  4. Barbell Hip Thrust

    4. Barbell Hip Thrust

    85% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. 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.
    2. 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.
    3. 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.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Lying Lifting (On Hip)
    • Equipment: free weights, the same as the Barbell Lying Lifting (On Hip)
    • Body position: lying on your back, the same as the Barbell Lying Lifting (On Hip)
  5. Rear Decline BridgePlay demonstration

    5. Rear Decline Bridge

    85% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on your back with your feet flat on the ground and your knees bent.
    2. Place your arms by your sides with your palms facing down.
    3. Engage your glutes and hamstrings, and lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
    4. Hold this position for a few seconds, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Lying Lifting (On Hip)
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, the same as the Barbell Lying Lifting (On Hip)
  6. Hip Lift With Band

    6. Hip Lift With Band

    84% match
    • Glutes
    • Band
    • Beginner
    • Compound

    A good swap when you have a band to work with, and it still works the glutes.

    How to perform this exercise
    1. After choosing a suitable band, lay down in the middle of the rack, after securing the band on either side of you. If your rack doesn't have pegs, the band can be secured using heavy dumbbells or similar objects, just ensure they won't move.
    2. Adjust your position so that the band is directly over your hips. Bend your knees and place your feet flat on the floor. Your hands can be on the floor or holding the band in position.
    3. Keeping your shoulders on the ground, drive through your heels to raise your hips, pushing into the band as high as you can.
    4. Pause at the top of the motion, and return to the starting position.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Lying Lifting (On Hip)
    • Equipment: a band, not free weights
    • Body position: lying on your back, the same as the Barbell Lying Lifting (On Hip)
    • Balance: easier to stay steady on than the Barbell Lying Lifting (On Hip)
  7. Bench Hip ExtensionPlay demonstration

    7. Bench Hip Extension

    83% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Sit on a bench with your back against the bench and your feet flat on the ground.
    2. Place your hands on the bench for support.
    3. 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.
    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: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Lying Lifting (On Hip)
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, the same as the Barbell Lying Lifting (On Hip)
    • Balance: easier to stay steady on than the Barbell Lying Lifting (On Hip)
  8. Butt Lift (Bridge)

    8. Butt Lift (Bridge)

    83% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. 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.
    2. 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.
    3. Slowly go back to the starting position as you breathe in.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Lying Lifting (On Hip)
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, the same as the Barbell Lying Lifting (On Hip)
  9. Kettlebell SwingPlay demonstration

    9. Kettlebell Swing

    83% match
    • Glutes
    • Kettlebell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, toes pointed slightly outward.
    2. Hold the kettlebell with both hands in front of your body, arms extended.
    3. Bend your knees slightly and hinge at the hips, pushing your butt back.
    4. Swing the kettlebell back between your legs, keeping your arms straight and maintaining a flat back.
    5. Drive your hips forward and swing the kettlebell up to shoulder height, using the momentum generated by your hips.
    6. Allow the kettlebell to swing back down between your legs and repeat the movement for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Lying Lifting (On Hip)
    • Equipment: free weights, the same as the Barbell Lying Lifting (On Hip)
    • Body position: standing, not lying on your back
  10. Band Hip LiftPlay demonstration

    10. Band Hip Lift

    81% match
    • Glutes
    • Band
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie on your back with your knees bent and feet flat on the ground.
    2. Place a resistance band just above your knees.
    3. Engage your glutes and core muscles.
    4. Press your heels into the ground and lift your hips off the floor, squeezing your glutes at the top.
    5. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Lying Lifting (On Hip)
    • Equipment: a band, not free weights
    • Body position: lying on your back, the same as the Barbell Lying Lifting (On Hip)

Barbell Lying Lifting (On Hip) FAQ

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.

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