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 Glute Bridge Two Legs On Bench, the Rear Decline Bridge and the Bench Hip Extension.

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
    Glute Bridge Two Legs On BenchPlay demonstration

    1. 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)
  2. Rear Decline BridgePlay demonstration

    2. 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)
  3. Bench Hip ExtensionPlay demonstration

    3. 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)
  4. Butt Lift (Bridge)

    4. 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)
  5. Pelvic Tilt Into BridgePlay demonstration

    5. Pelvic Tilt Into Bridge

    79% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie on your back with your knees bent and feet flat on the ground.
    2. Place your arms by your sides with your palms facing down.
    3. Engage your glutes and core muscles.
    4. Tilt your pelvis upward, lifting your hips off the ground.
    5. Hold the bridge position for a few seconds.
    6. Slowly lower your hips back down to the starting position.
    7. 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)
  6. Low Glute Bridge On FloorPlay demonstration

    6. Low Glute Bridge On Floor

    79% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your arms by your sides, palms facing down.
    3. Engage your glutes and core, 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 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)
  7. Glute Bridge MarchPlay demonstration

    7. Glute Bridge March

    78% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
    3. While keeping your hips lifted, lift one foot off the ground and bring your knee towards your chest.
    4. Lower your foot back to the ground and repeat the movement with the other leg.
    5. Continue alternating legs in a marching motion while maintaining the bridge position.
    6. Repeat for the desired number of repetitions.

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

    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)
  8. Reverse Hyper On Flat BenchPlay demonstration

    8. Reverse Hyper On Flat Bench

    77% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie face down on a flat bench with your hips at the edge and your legs hanging off the bench.
    2. Hold onto the bench for stability.
    3. Keeping your legs straight, raise them up towards the ceiling as high as you can.
    4. Squeeze your glutes at the top of the movement.
    5. Slowly lower your legs 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: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  9. Twist Hip LiftPlay demonstration

    9. Twist Hip Lift

    71% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie on your back with your knees bent and feet flat on the ground.
    2. Place your hands by your sides for support.
    3. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
    4. While keeping your hips lifted, twist your lower body to the right side, bringing your knees towards the ground.
    5. Return to the starting position and repeat the twist to the left side.
    6. Continue alternating twists 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)
  10. Single Leg Bridge With Outstretched LegPlay demonstration

    10. Single Leg Bridge With Outstretched Leg

    67% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on your back with your knees bent and feet flat on the ground.
    2. Extend one leg straight out in front of you.
    3. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
    4. Hold 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, then switch legs.

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

    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)

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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