DOLCE LIFESTYLE:
3 Moves for a Strong Lower Back
by Samantha Coogan, MS, RDN, LD
Here are some of the best exercises to strengthen your lower back.
1. Hip Extensions
Lie face down on a hyperextension bench or GHD (glute-ham developer) machine. Make sure your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist. With your body straight, cross your arms in front of you. Then start to bend forward slowly at the waist as far as you can while keeping your back flat. You will also feel hamstring engagement here. Be sure not to round your back. Now slowly raise your torso back to starting position without arching your back.
Repeat for 4 sets of 15 reps.
2. Good Mornings
If performing for the first time, start with an empty barbell across your shoulders in a grip width that is comfortable for you (try to engage the traps and have the bar sit there). You may want to set up a rack and take it from there if using more weight and you’re experienced in this movement (believe me, an empty barbell will still work you!) With feet under your hips, hinge at the hip trying to get your torso as parallel to the floor as possible, keeping your legs as straight as possible. A slight bend at the knee may be necessary if you have flexibility/mobility issues. You should definitely be feeling your hamstrings at this point. Now, return to standing position. That is one rep. You will feel this in your lower back and hamstrings the next day.
Repeat for 4 sets of 20 reps.
3. Deficit Deadlift
If you are not very experienced in deadlift, start with a traditional deadlift without any deficit (bar/plates/feet all level). With feet hip width apart, stand on a platform that is 1-5 inches tall (you can also use stacked plates to get the desired height). Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to pull back. You should feel some engagement in your lats as well. Lower your hips and bend knees until your shins contact the bar. Remember, the closer the bar is to the center of the body, the lighter it “feels.” Look forward, keep chest up and back arched, and begin driving through the heels to move the weight up. After the bar passes the knees, pull it back, bringing your shoulder blades together as you drive your hips forward into the bar. Lower the bar by bending at the hips and guiding it to the floor.
Repeat for 3 x sets of 10 reps.
More exercise blogs
DOLCE LIFESTYLE: Top 3 Best Butt Exercises (Besides the Squat!)
DOLCE LIFESTYLE: Top 3 Calf Exercises
