When you aim to get that strong and appealing back, you might forget to target the lower back. Trust me, it has been an ignored part of your fitness routine.
In the year 2024, there have been uprising trends in the fitness world that have made it easier for you to begin your workout.
At the same time, these workouts are important as they help to improve posture and reduce the risk of injuries. Get ready with your tea cup as we are about to spill some tea about lower back exercise into your routine to maintain a healthy and pain-free lifestyle.
What exercise works the lower back?
Lower back workouts are not well-known among beginners or even experienced fitness enthusiasts. So, it is better to include these workouts in your daily routine. Without any further ado, let us jump right into it.
1) Deadlift
Let's start with something stronger: the deadlift. This compound exercise works wonders on the lower back, glutes, and hamstrings. Moreover, its fundamental movement pattern has a positive impact on daily activities.
How to Do the Deadlift
Stand with your feet, and the barbell should be in front of you
Slightly bend in the hips and knees to grab the barbell with your hands a bit outside your knees.
Put your back flat and chest up, and maintain a core and shoulder back throughout the workout.
Take your heels, straighten your hips, and bend your knees to lift the barbell from the floor. In the meantime, focus on using your leg muscles rather than your back.
At the top of the movement, fully extend the hips and knees. Squeeze the glutes and keep the balance in the neutral spine.
Finally, return to the initial phase, lower the barbell back to the floor and maintain the posture.
Common Mistakes to Avoid
Do not round your back too much, as it can cause the lower back strain.
Try to focus on smooth movement throughout the workout
Remember to extend your knees and hips fully during the movement.
2) Good Morning
The recent trending lower back exercise is Good Morning. These are excellent for strengthening those glutes and hamstrings. The best part about the workout is developing core balance.
Good Mornings are an excellent exercise for strengthening the lower back, glutes, and hamstrings. Here's why, how to do them properly, and common mistakes to avoid:
How to Do Good Mornings
Stand and grab your barbell over your shoulder. The barbell should rest on your upper back, not on your neck.
Maintain the core engaged and chest up throughout the workout.
Bend your knees slightly, hinge your hips, and lower your torso forward parallel to the floor.
Keep your back flat and maintain tension in your hamstrings.
Now, pause for a while, engage those glutes, and return to the initial position.
Common Mistakes to Avoid
Try to keep a slight bend in your knees to create tension in your hamstrings.
Begin with a lightweight and focus on maintaining the proper form. Gradually increase the weight as you get used to it.
Do not bounce at the bottom of the workout. Try to maintain control and tension throughout the exercise.
Always keep your core engaged to balance the stability.
3) Glute Bridge
The glute bridge is a simple and effective lower back exercise that works great not only in the lower back but also in glutes. The glutes are quite an important part that supports the hip extension.
How to Do the Glute Bridge
Place your back with your knees bent and feet flat on the floor.
Put your arms at your sides and palms down to support.
Maintain a balance in your core and squeeze your glutes to lift your hips off the floor.
During the top of the movement, keep your body in a straight line, hold this position and squeeze the glutes.
It is time to return to the initial position in a controlled manner.
Common Mistakes to Avoid
Do not overarch the lower back at the top of the movement. Focus on the glutes to lift the weight, not the lower back.
Try to feel the contraction in your glutes throughout the workout. If you feel any extra strain, adjust your form.
Maintain the breath throughout the movement. It means exhaling as you lift and inhaling as you lower them.
Remember not to use momentum to lift your hips and focus on glute activation.
Do not lower the hips until they are above the floor, and then start with the initial position.
4) Back Extension
Back extension is a workout that targets all the back muscles. It supports the spine and helps with movements such as bending and twisting.
How to Do the Back Extension
Keep the back extension bench in a comfortable position so that your legs are locked in a secure place.
Lie face down on the beach and hips at the edge.
Cross the arms across the chest and place your hand behind it for support.
Try to engage your core and slowly lower your torso forward
As you feel a slight stretch in your lower back, engage your back muscles.
At the top of the movement, squeeze your glutes and maintain a line from your head to heel.
Common Mistakes to Avoid
Do not arch the back excessively, and focus on keeping your back straight.
Try not to use momentum to lift your torso. Maintain a slow and controlled pace.
Keep your shoulders back and chest open throughout the exercise.
Try not to keep your legs locked in place on the bench to maintain stability.
Remember to breathe throughout the movement. Exhale as you lift your torso and inhale as you lower it.
5) Dumbbell Romanian Deadlift
One of the variations of the deadlift is the dumbbell Romanian deadlift. These are mainly known to work out the hamstrings. Besides, athletes love to include these workouts to enhance their performance.
How to Do the Dumbbell Romanian Deadlift
Stand and hold a dumbbell in each hand with an overhand grip.
Always keep the core engaged and shoulder throughout the movement.
Start the movement as you hinge at the hips and send your glutes back.
Try to lower the dumbbells towards the floor and continue to hinge at your hips with a slight bend in your knees.
Now that you feel the stretch it is time to return to the initial position.
Common Mistakes to Avoid
Always maintain a slight bend in your knees throughout the movement.
Lie in your back flat and engage your core to maintain a neutral spine.
Remember to keep the movement and maintain a slow pace throughout the proper muscle engagement.
Keep your head in a neutral position, looking slightly ahead of you.
Try to keep a slight bend in your knees throughout the exercise.
Putting it All Together
Lower back workouts in your fitness routine are a way to build a stable and resilient body. These workouts also reduce the risk of lower back pain and injuries. When you give these workouts priority, they can be a long-term investment for a strong back over a longer period of time.
Be consistent and maintain form during your workout. At the same time, always try your best to bring some new variations into your fitness routine.
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