Lying Double Glute Lift

Instructions

1
Lie prone (face down) on a flat surface or bench with your body fully extended and legs straight. Position your upper arms parallel to your torso with elbows flexed at approximately 90 degrees, hands positioned near your shoulders.
2
Engage your core and maintain a neutral spine. Keep your upper arms stationary throughout the movement with elbows firmly positioned to prevent shoulder movement. This is an isometric starting position for the exercise.
3
Slowly lower your body by extending the elbows, allowing the forearms to straighten and the body to descend toward the ground in a controlled manner. Maintain upper arm position and control the eccentric phase for 2-3 seconds.
4
Press through your palms and contract the biceps to curl your body back up, flexing the elbows and returning to the starting position. Drive the movement by pulling your chest toward your hands while keeping elbows stationary.
PRIMARY MUSCLESBiceps Brachii
SECONDARY MUSCLESBrachialis, Brachioradialis, Anterior Deltoid
EQUIPMENTBody weight
DIFFICULTYAdvanced

Overview

The Lying Double Glute Lift is an incredibly effective Strength, Stretching movement designed to fully engage the Biceps Brachii. By utilizing Body weight, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Hips development.

Benefits

  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Improves overall Hips stability and proprioception during heavy loads.
  • Promotes balanced muscular development by effectively recruiting the Biceps Brachii and associated synergists.

Common Mistakes

  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Biceps Brachii.
  • Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Hips.

Pro Tips

Control the eccentric (lowering) phase of the Lying Double Glute Lift for 3-4 seconds to drastically increase time under tension.

Muscle Anatomy

The primary driver is the Biceps Brachii. However, the movement also recruits Brachialis, Brachioradialis, Anterior Deltoid to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Lying Double Glute Lift
  • Cable Lying Double Glute Lift
  • Banded Lying Double Glute Lift

Beginner Tips

If you are new to the Lying Double Glute Lift , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions