Raising the pelvis with a barbell
Raising the pelvis with a barbell is perhaps the best exercise for the gluteus maximus muscle. It engages it much more intensely than the squat or deadlift due to four unique characteristics of this exercise:
- Barbell Pelvic Raise is basically a hip extension exercise.
- The most difficult part of the exercise is at the highest point, which activates the hip extension to the highest degree.
- The knees are bent during the exercise, so the back of the thigh is not included in the work.
- The knee joint is practically not involved in the exercise
This exercise also puts less strain on the back than barbell squats because the bar is not placed on the shoulders, but is held in front of the hips. Therefore, lifting the pelvis with a barbell is extremely useful for people who have suffered an injury.
How to do this exercise:
Sit right in front of the bench. Place the barbell on your thighs. A soft pad can be used to protect the femur. Then lie down with your shoulder blades on the bench.
Start lifting the pelvis by distributing your own weight between the shoulder blades and heels. Pause briefly at the top, then return to the starting position.