Hip Hurdles Over The Bar

Muscles worked

Setup

1. Set a barbell in a power rack at a height between your mid-shin and knee level.
2. Stand parallel to the barbell with your feet hip-width apart and your core braced.
3. Place your hands on your hips or extend them out to the sides for balance.
4. Position yourself so the barbell is directly to your side.

How to do it

1. Lift the leg closest to the bar by driving your knee toward your chest, then rotate the hip to swing the foot over the bar in a 'hurdle' motion.
2. Exhale as you lift the leg over the bar and inhale as you place the foot softly on the ground on the opposite side.
3. Immediately follow with the trailing leg, lifting it high to clear the bar and returning to a standing position on the other side.
4. Repeat the movement in the opposite direction or alternate the lead leg to complete the set with a controlled, steady tempo.

Form checklist

• Keep your torso upright and avoid leaning away from the bar as you lift your leg.
• Ensure your hips remain square to the front rather than rotating excessively toward the bar.
• Maintain a slight bend in the standing knee for better balance and joint safety.
• Focus on a slow, 'rainbow' arc with the foot rather than a quick kick.

Pro tips

• To maximize lower ab engagement, focus on pulling your belly button toward your spine and 'tucking' your pelvis slightly as the knee rises.
• Imagine there is a glass of water on your head that you cannot spill; this ensures total body tension and stability.

Make it harder

• Gradually raise the height of the barbell in the power rack to increase the required range of motion.
• Hold a light kettlebell or medicine ball in a goblet position to increase the demand on the core and spinal erectors.

Frequently asked

What muscles does the hip hurdles over the bar work?

The hip hurdles over the bar primarily targets the abs and obliques, and also works the hamstrings and quadriceps as secondary muscles.

What equipment do you need for the hip hurdles over the bar?

The hip hurdles over the bar uses barbell.

Is the hip hurdles over the bar good for beginners?

The hip hurdles over the bar is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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