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Exercise for Strong Lower Back

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Our Back part is the most injured part that it is injured many times. The lower back area is one of the most overlooked and underappreciated muscle groups in the body however it is one of the most common sources of pain according to the National Institute of Neurological Disorders and Stroke. Let's see exercise for a strong lower back.Andreas Cahling Diet & Workout RoutineHowever, if you have never exercised your lower back you’ll want to go in with caution. Start off lifting light weight maybe even the bar just so that you can get a feel of how the exercise feels on your lower back. Let's a look at exercise for a strong lower back.

1. Good Morning

lower back 1

How To Do:-

  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.
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Perform 4 sets of 15-20 reps


2. Hyperextensions

lower back 2

How To Do:-

  1. Lie face down on a hyperextension bench.
  2. Ensure your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist.
  3. With your body straight, cross your arms in front of you (or place them behind your head).
  4. Then start to bend forward slowly at the waist as far as you can while keeping your back flat.
  5. Without rounding your back, keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a rounding of the back.
  6. Slowly raise your torso back to the initial position without arching your back.

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Perform 4 sets of 15-20 reps

3. Deficit Deadlift


How To Do:-

  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 your knees until your shins contact the bar.
  5. Look forward, keep the 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.

Perform 3 sets of 10-12 reps

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