Barbell Raise

Sit on the floor in front of a flat bench. Place your feet under the bar with the weight you need. To reduce discomfort during the exercise, use a large diameter bar or pad under the bar. Make sure the bar is in the middle of your thighs. Lean back on the bench so that the shoulder blades rest on it, as shown in the figure. This will be your starting position. Raise your hips with the bar straight up, resting your feet on the floor. The weight of the body is supported by the feet and shoulder blades, which rest on the bench. Raise your buttocks as high as possible, then return to the starting position.