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3 Exercises to Strengthen Your Low Back
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Demonstrated here are three excellent exercises for training the major muscle groups involved in trunk control and force production around the low back.
1. With the dead bug, we use many of our trunk muscles, but the major emphasis is on the lumbar flexors or abs. Try to keep your rib cage tucked down while reaching with your arm and leg to maximally engage your abdominals.
2. The side bridge targets the muscles along the lateral wall of the torso and is an important compliment to the first two. Notice that the feet are not stacked like a traditional side plank. Instead, the top foot is placed just in front of the bottom foot in order to more effectively target the trunk musculature.
3. In the bird dog, the spinal extensors, along with many other posterior chain muscles are recruited to generate movement. You can basically think of this exercise as the opposite of the dead bug (spinal flexors vs extensors). Yes, my lumbar spine shows a bit of hyperextension. DON’T worry about it!
By performing these three simple ‘core’ exercises, you can be confident that you are hitting the major muscles that control the low back.
1. With the dead bug, we use many of our trunk muscles, but the major emphasis is on the lumbar flexors or abs. Try to keep your rib cage tucked down while reaching with your arm and leg to maximally engage your abdominals.
2. The side bridge targets the muscles along the lateral wall of the torso and is an important compliment to the first two. Notice that the feet are not stacked like a traditional side plank. Instead, the top foot is placed just in front of the bottom foot in order to more effectively target the trunk musculature.
3. In the bird dog, the spinal extensors, along with many other posterior chain muscles are recruited to generate movement. You can basically think of this exercise as the opposite of the dead bug (spinal flexors vs extensors). Yes, my lumbar spine shows a bit of hyperextension. DON’T worry about it!
By performing these three simple ‘core’ exercises, you can be confident that you are hitting the major muscles that control the low back.
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