{"id":4573,"date":"2021-11-06T16:57:06","date_gmt":"2021-11-06T19:57:06","guid":{"rendered":"https:\/\/grandeatleta.com.br\/?p=4573"},"modified":"2026-08-24T16:54:20","modified_gmt":"2026-08-24T19:54:20","slug":"elevacao-pelvica","status":"publish","type":"post","link":"https:\/\/grandeatleta.com.br\/blog\/elevacao-pelvica\/","title":{"rendered":"Eleva\u00e7\u00e3o P\u00e9lvica: Para Que Serve, Como Fazer e M\u00fasculos"},"content":{"rendered":"\n<div id=\"ga-elevacaopelvica-2026\">\n<style>\n#ga-elevacaopelvica-2026 *{box-sizing:border-box;}\n#ga-elevacaopelvica-2026{font-family:inherit;color:#2b2b2b;line-height:1.7;}\n#ga-elevacaopelvica-2026 h2{font-size:26px;font-weight:800;margin:36px 0 14px;color:#1a1a1a;}\n#ga-elevacaopelvica-2026 h3{font-size:19px;font-weight:700;margin:22px 0 10px;color:#1a1a1a;}\n#ga-elevacaopelvica-2026 p{margin:0 0 14px;font-size:16px;}\n#ga-elevacaopelvica-2026 .ga-resposta{background:#fdf1ea;border-radius:10px;padding:18px 20px;margin:0 0 22px;font-size:16px;border-left:4px solid #d9481e;}\n#ga-elevacaopelvica-2026 .ga-atualizado{display:inline-block;background:#fbe4d8;color:#c23e14;font-size:12.5px;font-weight:700;padding:4px 12px;border-radius:100px;margin-bottom:18px;}\n#ga-elevacaopelvica-2026 a{color:#d9481e;text-decoration:underline;}\n#ga-elevacaopelvica-2026 ul,#ga-elevacaopelvica-2026 ol{margin:0 0 14px;padding-left:22px;}\n#ga-elevacaopelvica-2026 li{margin-bottom:8px;font-size:16px;}\n#ga-elevacaopelvica-2026 .ga-musculos{background:#faf7f5;border-radius:12px;padding:18px 22px;margin:0 0 20px;border-left:4px solid #d9481e;}\n#ga-elevacaopelvica-2026 .ga-musculos ul{margin:0;padding-left:20px;}\n#ga-elevacaopelvica-2026 .ga-musculos li{margin-bottom:7px;}\n#ga-elevacaopelvica-2026 .ga-musculos li b{color:#1a1a1a;}\n#ga-elevacaopelvica-2026 .ga-passo{background:#faf7f5;border-radius:12px;padding:16px 20px;margin:0 0 12px;}\n#ga-elevacaopelvica-2026 .ga-passo b{color:#d9481e;}\n#ga-elevacaopelvica-2026 table{width:100%;border-collapse:collapse;margin:0 0 18px;font-size:14.5px;}\n#ga-elevacaopelvica-2026 th{background:#fbe4d8;text-align:left;padding:10px 12px;font-weight:700;color:#1a1a1a;}\n#ga-elevacaopelvica-2026 td{padding:10px 12px;border-top:1px solid #ece3dc;}\n#ga-elevacaopelvica-2026 details{background:#faf7f5;border-radius:10px;padding:16px 20px;margin-bottom:12px;cursor:pointer;}\n#ga-elevacaopelvica-2026 details summary{list-style:none;cursor:pointer;}\n#ga-elevacaopelvica-2026 details summary::-webkit-details-marker{display:none;}\n#ga-elevacaopelvica-2026 details summary h3{display:inline;margin:0;font-size:16.5px;}\n#ga-elevacaopelvica-2026 details summary::after{content:\"+\";float:right;font-size:20px;color:#d9481e;}\n#ga-elevacaopelvica-2026 details[open] summary::after{content:\"\u2212\";}\n#ga-elevacaopelvica-2026 .ga-ans{margin-top:12px;font-size:15.5px;color:#444;}\n#ga-elevacaopelvica-2026 .ga-bib{font-size:13.5px;color:#666;margin-top:32px;padding-top:16px;border-top:1px solid #ece3dc;}\n#ga-elevacaopelvica-2026 .ga-bib li{font-size:13.5px;margin-bottom:6px;}\n@media(max-width:600px){#ga-elevacaopelvica-2026 table{font-size:13px;}#ga-elevacaopelvica-2026 th,#ga-elevacaopelvica-2026 td{padding:8px 6px;}}\n<\/style>\n\n\n\n<p class=\"ga-resposta\">\nA eleva\u00e7\u00e3o p\u00e9lvica \u00e9 um exerc\u00edcio de extens\u00e3o de quadril, com o gl\u00fateo m\u00e1ximo como principal m\u00fasculo trabalhado e participa\u00e7\u00e3o secund\u00e1ria dos isquiotibiais. Um estudo de eletromiografia mostra ativa\u00e7\u00e3o do gl\u00fateo m\u00e1ximo superior \u00e0 do agachamento, o que torna a eleva\u00e7\u00e3o p\u00e9lvica uma das ferramentas mais diretas para quem busca priorizar esse m\u00fasculo especificamente.\n<\/p><div class=\"grand-gas-topo_2 grand-entity-placement\" style=\"text-align: center;\" id=\"grand-2437827157\"><div id=\"grand-3468524348\" style=\"margin-left: auto;margin-right: auto;text-align: center;\"><a href=\"https:\/\/grandeatleta.com.br\/suplementos\/produto\/creatauro\/?utm_campaign=banner_blog_GA_creatauro\" rel=\"noopener\" target=\"_blank\"><img src=https:\/\/grandeatleta.com.br\/blog\/wp-content\/uploads\/2026\/04\/creatauro-pre-treino-sem-cafeina.jpg\" ;\" width=\"600\" height=\"300\" border=\"0\" alt=\"Creatauro pr\u00e9-treino sem cafe\u00edna\"><\/a><\/div><\/div>\n\n<p>Poucos exerc\u00edcios recrutam o gl\u00fateo m\u00e1ximo de forma t\u00e3o direta quanto a eleva\u00e7\u00e3o p\u00e9lvica, o que a tornou um dos pilares do treino de gl\u00fateos nos \u00faltimos anos.<\/p>\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_87_1 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">T\u00f3picos do Conte\u00fado:<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Alternar tabela de conte\u00fado\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #000000;color:#000000\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #000000;color:#000000\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/grandeatleta.com.br\/blog\/elevacao-pelvica\/#Musculos_trabalhados\" >M\u00fasculos trabalhados<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/grandeatleta.com.br\/blog\/elevacao-pelvica\/#Execucao_correta\" >Execu\u00e7\u00e3o correta<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/grandeatleta.com.br\/blog\/elevacao-pelvica\/#Series_repeticoes_e_descanso\" >S\u00e9ries, repeti\u00e7\u00f5es e descanso<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/grandeatleta.com.br\/blog\/elevacao-pelvica\/#Cuidados_e_contraindicacoes\" >Cuidados e contraindica\u00e7\u00f5es<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/grandeatleta.com.br\/blog\/elevacao-pelvica\/#Variacoes_do_exercicio\" >Varia\u00e7\u00f5es do exerc\u00edcio<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/grandeatleta.com.br\/blog\/elevacao-pelvica\/#Como_potencializar_o_exercicio\" >Como potencializar o exerc\u00edcio<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/grandeatleta.com.br\/blog\/elevacao-pelvica\/#O_que_diz_a_ciencia\" >O que diz a ci\u00eancia<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/grandeatleta.com.br\/blog\/elevacao-pelvica\/#Perguntas_frequentes_sobre_a_elevacao_pelvica\" >Perguntas frequentes sobre a eleva\u00e7\u00e3o p\u00e9lvica<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/grandeatleta.com.br\/blog\/elevacao-pelvica\/#Conclusao\" >Conclus\u00e3o<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Musculos_trabalhados\"><\/span>M\u00fasculos trabalhados<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<div class=\"ga-musculos\">\n<ul>\n<li><b>Gl\u00fateo m\u00e1ximo<\/b>, principal m\u00fasculo recrutado no movimento, por meio da extens\u00e3o de quadril<\/li>\n<li><b>Isquiotibiais<\/b>, participa\u00e7\u00e3o secund\u00e1ria, atuando junto ao gl\u00fateo na extens\u00e3o de quadril<\/li>\n<\/ul>\n<\/div>\n\n<h2><span class=\"ez-toc-section\" id=\"Execucao_correta\"><\/span>Execu\u00e7\u00e3o correta<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p align=\"center\"><img fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/uploads\/2026\/08\/elevacao-pelvica.gif\" width=\"350\" height=\"350\" border=\"0\" alt=\"eleva\u00e7\u00e3o p\u00e9lvica\"><\/p>\n<p>Posicione-se com as costas apoiadas no banco, p\u00e9s alinhados com o quadril e os joelhos. Posicione a barra na altura do quadril. Flexione e estenda o quadril, controlando a contra\u00e7\u00e3o do gl\u00fateo em cada repeti\u00e7\u00e3o.<\/p>\n\n<h2><span class=\"ez-toc-section\" id=\"Series_repeticoes_e_descanso\"><\/span>S\u00e9ries, repeti\u00e7\u00f5es e descanso<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<table>\n<tbody><tr><th>S\u00e9ries<\/th><th>Repeti\u00e7\u00f5es<\/th><th>Descanso<\/th><\/tr>\n<tr><td>3<\/td><td>10-12<\/td><td>60s<\/td><\/tr>\n<\/tbody><\/table>\n\n<p>Essa \u00e9 uma refer\u00eancia inicial, o volume e a carga devem ser ajustados de acordo com o n\u00edvel e o objetivo de cada praticante.<\/p>\n\n<h2><span class=\"ez-toc-section\" id=\"Cuidados_e_contraindicacoes\"><\/span>Cuidados e contraindica\u00e7\u00f5es<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p><b>Mantenha a coluna neutra.<\/b> Perder a postura durante o movimento sobrecarrega desnecessariamente a regi\u00e3o lombar.<\/p>\n\n<p><b>Evite o valgo din\u00e2mico.<\/b> Os joelhos devem permanecer alinhados com os p\u00e9s durante toda a execu\u00e7\u00e3o.<\/p>\n\n<p><b>Aten\u00e7\u00e3o a quadros de dor lombar.<\/b> Pessoas com lombalgia podem sentir desconforto e precisar de adapta\u00e7\u00e3o ou substitui\u00e7\u00e3o do exerc\u00edcio.<\/p>\n\n<h2><span class=\"ez-toc-section\" id=\"Variacoes_do_exercicio\"><\/span>Varia\u00e7\u00f5es do exerc\u00edcio<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p><h3>Eleva\u00e7\u00e3o p\u00e9lvica unilateral.<\/h3>\n<p align=\"center\"><img decoding=\"async\" src=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/uploads\/2026\/08\/elevacao-pelvica-unilateral.gif\" width=\"350\" height=\"350\" border=\"0\" alt=\"eleva\u00e7\u00e3o p\u00e9lvica no ch\u00e3o\"><\/p>\n\n Boa op\u00e7\u00e3o para corrigir desequil\u00edbrios de for\u00e7a entre os lados do corpo.<\/p>\n\n<p><h3>Eleva\u00e7\u00e3o p\u00e9lvica no ch\u00e3o.<\/h3>\n<p align=\"center\"><img decoding=\"async\" src=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/uploads\/2026\/08\/elevacao-pelvica-no-chao.gif\" width=\"350\" height=\"350\" border=\"0\" alt=\"eleva\u00e7\u00e3o p\u00e9lvica no ch\u00e3o\"><\/p>\n Reduz a amplitude e a dificuldade, boa porta de entrada para iniciantes.Podendo ser realizada com el\u00e1stico conforme emxemplo da imagem acima.<\/p>\n\n<h2><span class=\"ez-toc-section\" id=\"Como_potencializar_o_exercicio\"><\/span>Como potencializar o exerc\u00edcio<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p><b>Foque na contra\u00e7\u00e3o muscular.<\/b> Sustentar a contra\u00e7\u00e3o por 2 a 3 segundos no topo de cada repeti\u00e7\u00e3o intensifica o est\u00edmulo sobre o gl\u00fateo.<\/p>\n\n<p><b>Controle a cad\u00eancia.<\/b> Enfatizar a fase exc\u00eantrica aumenta o tempo sob tens\u00e3o do m\u00fasculo.<\/p>\n\n<p><b>Leia tamb\u00e9m:<\/b> <a href=\"https:\/\/grandeatleta.com.br\/blog\/treino-de-gluteos\/\">Treino de Gl\u00fateos<\/a>, <a href=\"https:\/\/grandeatleta.com.br\/exercicios-para-gluteos\/\">12 Melhores Exerc\u00edcios para Gl\u00fateos<\/a> e <a href=\"https:\/\/grandeatleta.com.br\/blog\/coice-na-polia-como-fazer-musculos-e-dicas\/\">Coice na Polia<\/a>.<\/p>\n\n<h2><span class=\"ez-toc-section\" id=\"O_que_diz_a_ciencia\"><\/span>O que diz a ci\u00eancia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Um estudo de eletromiografia comparou a ativa\u00e7\u00e3o do gl\u00fateo m\u00e1ximo entre o agachamento e a eleva\u00e7\u00e3o p\u00e9lvica com barra. O resultado: ativa\u00e7\u00e3o significativamente superior na eleva\u00e7\u00e3o p\u00e9lvica, tanto na por\u00e7\u00e3o superior quanto na inferior do gl\u00fateo m\u00e1ximo (<a href=\"https:\/\/bretcontreras.com\/wp-content\/uploads\/A-Comparison-of-Gluteus-Maximus-Biceps-Femoris-and-Vastus-Lateralis-Electromyographic-Activity-in-the-Back-Squat-and-Barbell-Hip-Thrust-Exercises-.pdf\" target=\"_blank\">Contreras et al., 2015<\/a>).<\/p>\n\n<p>Isso n\u00e3o torna o agachamento dispens\u00e1vel, ele continua sendo essencial pelo recrutamento de outros grupos musculares e pelo car\u00e1ter multiarticular. Mas refor\u00e7a a eleva\u00e7\u00e3o p\u00e9lvica como uma ferramenta especialmente eficiente quando o objetivo \u00e9 priorizar o gl\u00fateo m\u00e1ximo especificamente.<\/p>\n\n<h2><span class=\"ez-toc-section\" id=\"Perguntas_frequentes_sobre_a_elevacao_pelvica\"><\/span>Perguntas frequentes sobre a eleva\u00e7\u00e3o p\u00e9lvica<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<details>\n<summary><h3>Eleva\u00e7\u00e3o p\u00e9lvica \u00e9 melhor que agachamento para gl\u00fateo?<\/h3><\/summary>\n<div class=\"ga-ans\">Para ativa\u00e7\u00e3o isolada do gl\u00fateo m\u00e1ximo, estudos apontam vantagem da eleva\u00e7\u00e3o p\u00e9lvica. O agachamento, por\u00e9m, recruta mais grupos musculares e continua sendo importante no treino de pernas como um todo.<\/div>\n<\/details>\n\n<details>\n<summary><h3>Posso fazer eleva\u00e7\u00e3o p\u00e9lvica sem barra?<\/h3><\/summary>\n<div class=\"ga-ans\">Pode, come\u00e7ando pela vers\u00e3o no ch\u00e3o, sem carga externa ou com halter, boa alternativa para iniciantes antes de progredir para a barra.<\/div>\n<\/details>\n\n<details>\n<summary><h3>Sinto mais lombar do que gl\u00fateo, o que fazer?<\/h3><\/summary>\n<div class=\"ga-ans\">Costuma indicar perda da postura neutra da coluna durante o movimento. Revise a t\u00e9cnica, reduza a carga se necess\u00e1rio e foque na contra\u00e7\u00e3o ativa do gl\u00fateo em vez de &#8220;jogar&#8221; o quadril para cima.<\/div>\n<\/details>\n\n<h2><span class=\"ez-toc-section\" id=\"Conclusao\"><\/span>Conclus\u00e3o<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>A eleva\u00e7\u00e3o p\u00e9lvica \u00e9 uma ferramenta eficiente para o treino de gl\u00fateos, especialmente quando o objetivo \u00e9 priorizar esse grupo muscular de forma mais direta que exerc\u00edcios multiarticulares como o agachamento.<\/p>\n\n<p>Consulte um profissional de Educa\u00e7\u00e3o F\u00edsica para incluir o exerc\u00edcio de forma adequada ao seu programa de treino.<\/p>\n\n<ul class=\"ga-bib\">\n<li>CONTRERAS, B.; VIGOTSKY, A. D.; SCHOENFELD, B. J.; BEARDSLEY, C.; CRONIN, J. A Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis Electromyographic Activity in the Back Squat and Barbell Hip Thrust Exercises. Journal of Applied Biomechanics, 2015. <a href=\"https:\/\/bretcontreras.com\/wp-content\/uploads\/A-Comparison-of-Gluteus-Maximus-Biceps-Femoris-and-Vastus-Lateralis-Electromyographic-Activity-in-the-Back-Squat-and-Barbell-Hip-Thrust-Exercises-.pdf\" target=\"_blank\">Ver estudo<\/a><\/li>\n<\/ul>\n\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>A eleva\u00e7\u00e3o p\u00e9lvica \u00e9 um exerc\u00edcio de extens\u00e3o de quadril, com o gl\u00fateo m\u00e1ximo como principal m\u00fasculo trabalhado e participa\u00e7\u00e3o secund\u00e1ria dos isquiotibiais. Um estudo de eletromiografia mostra ativa\u00e7\u00e3o do gl\u00fateo m\u00e1ximo superior \u00e0 do agachamento, o que torna a eleva\u00e7\u00e3o p\u00e9lvica uma das ferramentas mais diretas para quem busca priorizar esse m\u00fasculo especificamente. Poucos<\/p>\n","protected":false},"author":1,"featured_media":4579,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"no","_lmt_disable":"","footnotes":""},"categories":[175,21],"tags":[],"class_list":["post-4573","post","type-post","status-publish","format-standard","has-post-thumbnail","category-treino-de-gluteos","category-treino-de-pernas"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Eleva\u00e7\u00e3o P\u00e9lvica: Como Fazer Corretamente e Benef\u00edcios<\/title>\n<meta name=\"description\" content=\"Veja a execu\u00e7\u00e3o correta da eleva\u00e7\u00e3o p\u00e9lvica, cuidados, varia\u00e7\u00f5es e o que a ci\u00eancia mostra sobre a ativa\u00e7\u00e3o do gl\u00fateo.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link 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