The lower back muscles are an often neglected part of the core. It is not uncommon for trainees to put most of their focus and energy into their abdominal workout sessions, while forgetting about the erector spinae muscles of the lower back. Strengthening those muscles is important for good posture and core balance.
Hyperextension
The hyperextension exercise mainly involves the erector spinae. Place your thighs on the pad and your feet on the platform. Cross your arms in front of your chest. Lower your torso towards the ground by bending forward at the waist. Then go back up to the start. Keep the back straight throughout the movement. Advanced trainees looking to make the exercise more challenging may want to hold a weight in their hands during the exercise.
Ball Hyperextension
A variation of the hyperextension can be performed on a stability ball. This variation also works the erector spinae muscles. Put your stomach and thighs on the ball, legs straight back and feet on the floor. With the back straight and hands positioned next to the sides of your head, raise your torso up and off the ball. Then lower the torso back down.
Full Deadlift
The barbell deadlift targets the erector spinae. It also involves the traps, quadriceps, hamstrings, glutes and rectus abdominis. Stand in front of the bar on the ground, bend down from the knees and lean your torso forward. Grab the bar with each hand with a grip that is shoulder-width apart. Keep the back straight and lift the bar up by extending the knees until you body is upright. Lower the bar back down by bending the knees and leaning the torso forward.
Straight-Legged Deadlift
This exercise is a variation of the full deadlift. The movement works the erector spinae, hamstrings and glutes. Grab the bar with feet shoulder-width apart and then stand upright and with legs straight. Keep your arms extended down and your back straight throughout the movement. Slowly bend forward at the waist until your torso is parallel to the floor. Raise your torso back up to the starting point.
Good Morning
Good mornings are for the erector spinae muscles, hamstrings and glutes. Grab the bar with both hands and place it on your upper back behind your head. Stand with your back and legs straight and put your feet together. Lean the torso forward by bending at the waist. Once your torso is parallel with the ground, go back to the upright position.
References
- ExRx (Exercise Prescription): Waist Exercises
- "Strength Training Anatomy 2nd Edition;" Frederick Delavier; 2005
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