Do you want a strong core, and more specifically, a strong lower back? Then this article is for you. Today, we will be discussing 5 exercises for a strong lower back.

 

Disclaimer

If you are unfortunate enough to experience back pains, you might want to consult a physician of physiotherapist before doing these exercises. This article is meant for strengthening the lower back, not to remedy specific back complaints.

What’s more, is that you can even damage your lower back if you decide to train while being injured. With that being said, let’s get started.

 

#1 – Machine Back Extension

This is and excellent exercise for beginners that want to strengthen their lower back. Sets that contain 10-20 reps each will definitely achieve this. Make sure to perform this exercise slow and controlled. Don’t lift with your ego! Pick a weight that you can handle.

Execution
  1. Have a seat on the machine with the upper body facing forward, and the roller at the same height as your shoulder blades.
  2. Breathe in and bring the upper body as far up as possible.
  3. While breathing out, push the roller while using your lower back.
  4. Don’t take the movement too far, as it will cause your back to turn hollow.

 

#2 – Plank

This is yet another fantastic exercise that strengthens your core. While it mainly targets the abs, your lower back will also be engaged if performed properly. The role of the lower back during this exercise, is to make sure that your upper body stays straight.

Execution
  1. Place your lower arms on the floor at shoulder width.
  2. Make sure that your toes are at shoulder width as well.
  3. Flex both your abs and lower back to hold the body straight.
  4. Keep holding your body straight for the duration of the exercise, which is however long you like. Try to aim for at least 30 seconds per set. More is better!

 

#3 – Good Morning

For this exercise, you will need a barbell. Good mornings are a fantastic exercise to strengthen the lower back, as well as the hamstrings.

Execution
  1. Place your feet at shoulder width.
  2. Put a barbell on your back like you would with a squat.
  3. Tilt the upper body forward while pushing your butt out. Make sure that you flex your core. You will feel a stretch in the hamstrings.
  4. The goal is to get the upper body parallel to the floor. Keep practicing if you can’t do this immediately.
  5. Extend the hips (thrust forward) while lifting the weight with your lower back.

 

#4 – Deadlift

The deadlift is one of the best, if not the best compound exercise. Not only will you be working the lower back, but almost every other muscle as well! The deadlift is an absolute must in every workout plan.

Execution
  1. Face the barbell and place your feet at shoulder width.
  2. Grab the barbell at shoulder width and make sure that it lies above the center of your feet. Now hold the barbell.
  3. Brace yourself. Flex your core, tuck your shoulder blades in, push the chest forward and breathe in.
  4. Lift the barbell. Push with your legs alone until it is at the same height as your knees. Then, flex the glutes and stand upright.
  5. Hold this position for 1-2 seconds and lower the weight while keeping your back straight.

The deadlift is a difficult exercise, and it will take some time before you’re able to perform them without thinking. There are a number of variations of the deadlift. Some will probably work for you, while others won’t.

Click here to learn more about the deadlift.

 

#5 – Glute Bridge

While this is yet another exercise that does not specifically target the lower back, it will strengthen it. You can even perform it at home, or in the gym if you’d like to add some weight. Perfect, right?

Execution
  1. Lie down on a mat while placing your feet on said mat.
  2. Pin your shoulder blades into the mat you’re lying on, and bring your hip upwards.
  3. Thrust forward and squeeze your glutes.
  4. Lower the hips and repeat.

 

More Back Exercises?

The lower back is just one part of the back. There are several exercises that target the rest of your back.

Click here to learn more fantastic exercises to strengthen your back.

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