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Exercises For Lower Back

Exercises For Lower Back

If you want to have great muscular back, you need to pump all its parts: upper, middle and lower back parts. Today we will look at exercises for lower back, which will help you to build your lower back. However, at first we should figure out what muscles lower back includes.

When we speak about exercises for lower back , we should understand that we will work on the erector spinae muscles. These are the longest and most powerful back muscles that are located along the spine. This muscle group keeps our body upright and takes part in leaning the body in all directions.

As we’ve known the lower back muscles, it’ll be very helpful for you to remember several tips that will be really useful at building your lower back:

  • Training frequency – do not overload your muscles, because it won’t help them to grow faster. 2-3 workouts a week is enough.
  • Physical exertion. Muscles gradually get used to your workouts and weights and stop growing mass, so it’s better increase your weights and change your workout program every 2-3 months.
  • Diet. Protein is what you really need for your muscles growth. Those who take proteins can pump much faster. If you don’t rely on supplements, eat natural products that contain a lot of protein.
  • Sleep. Try to go to bed and wake up at the same time. The average sleeping time is 7-8 hours.

Now, let’s speak about exercises for lower back.


It is a very good exercise to build your lower back. Lie face down on a hyperextension bench so that your thighs are on the pad and you can bend without any restrictions. Thighs should be kept flat while doing an exercise. Fix your legs under special pads. Your torso and head should be in one line. Bend forward slowly and then back. Do 10-12 reps.


Feet are shoulder width apart, back is straight. On the exhale lower the bar to the feet, while bending the waist, legs are fixed during the whole exercise. On the inhale return to the starting position straightening the legs first, then waist. During the exercise look either up or straight ahead. If you tilt your head down, there is pressure on the neck. This can lead to injuries.


Feet are shoulder width apart, bend your knees slightly. Place the bar on your shoulders and hold it with wide grip. Keep your body straight, but slightly bend your lower back. Inhale, slowly bend forward, head is raised at the same time. As soon as the torso is parallel to the floor, return to the starting position without pause. Exhale when you will overcome the most difficult part of the exercise. At the beginning you should work with bar without additional weight and slowly.

Only when you feel that your lower back is stronger, you can add weight.

So, from now on you know the best exercises for lower back! Good luck!

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