6 Must Do Exercises for a Well Defined Lower Back

By: Geoff Rubin, Fitness Propelled, CPT/CIFT/TRX II

Including lower back exercises into your overall workout program are the cornerstone for building an impressive physique and prolonged functional fitness. With a focused approach on the lower erector spinae, the section of muscle that covers the thoracic spine promotes good posture and a pain free lower back. Before we get into the 6 exercises that will forever be included into your lower back program, let us look at the anatomy of the “Lower Back”.

                                                Lower Back Anatomy
The Erector Spinae muscle actually consists of three columns of muscles, the Iliocostalis, Longissimus, and Spinalis, each running parallel on either outer side of the Vertebra and extending from the lower back of the skull all the way down to the Pelvis. The Erector Spinae provides resistance that assists in the control action of bending forward at the waist as well as acting as powerful extensors to promote the return of the back to the erect position.

For more information on the iliocostalis, longissimus and spinalis please visit: http://www.musclesused.com/erector-spinae-2/

6 Exercises for a Well Defined Lower Back

1) Stiff Leg Barbell Good Mornings:

1. Set up a bar (with sufficient weight) on a rack that best matches your height.
2. Step under the bar and place the back of your shoulders (slightly below the neck) across it.
3. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
4. Step away from the rack and position your legs using a medium, shoulder-width stance.
5. Keep your head up at all times and maintain a straight back.
6. Lower your torso forward by bending at the hips until it is parallel with the floor.
7. Elevate torso back to starting position.

2) Deficit or Incline Deadlifts

1.  Start by standing on a platform, 1-5 inches in height.
2. Make sure that your feet are hip width apart.
3. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract.
4. Lower your hips and bend knees until your shins contact the bar.
5. Look forward, keep chest up and back arched, and begin driving through the heels to move the weight upward.
6. After the bar passes the knees, aggressively pull it back, bringing your shoulder blades together as you drive your hips forward into the bar.
7. Lower the bar by bending at the hips and guiding it to the floor.

3) Prone Hip Extensions on a Core Ball

1. Lie on your stomach on the core ball. Place hands (or elbows and forearms) on ground. Legs extended, toes touching floor.
2. Extend hips by contracting gluteus muscles and lifting your feet up and off the ground.
3. Slowly return to the starting position. Repeat the exercise.

4) Bulgarian Split Squat

1. Grab a pair of dumbbells and hold them at arm’s length next to your sides, your palms facing each other.
2. Stand in a staggered stance, your left foot in front of your right. Set your feet 2 to 3 feet apart.
3. Place just the instep of your back foot on a bench. When you’re doing split squats, the higher your foot is elevated, the harder the exercise.
4. Your front knee should be slightly bent.
5. Brace your core.
6. Drop on your planted foot bending through the waist, keeping your core braced and trunk tall. Return to standing and repeat for your set number then switch legs.

5) Wood Chops with Medicine Ball

1. Start with the feet a little wider than hip distance apart, keeping the knees slightly bent, and bring the medicine ball to your left shoulder.
2. On an exhale, pull abs to spine, and “chop” the ball down diagonally across your body toward your right knee.
3. Emphasize the rotation stemming from your torso.
4. Control the ball back up to the starting position. Repeat for your set number and change sides.

6) Alternating Supermans

1. Lie face down on a mat with your arms stretched above your head (like superman)
2. Raise your right arm and left leg about 5-6 inches off the ground
3. Hold for 3 seconds and relax.
4. Repeat with the opposite arm and leg.

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Sources:

• 3 Exercises for A Strong Lower Back -by Mehmet Edip
• Musclesused.com
•  Google Images

September 13, 2015