Best Lower Back Strengthening Exercises and Workouts





Why is Lower Back Strength so Important?

Lower Back Exercises and Stretches to Strengthen your Lower back and build a strong Muscular Lower Back.

No more stiffness or soreness now with these exercise tips.

A very common mistake weight trainers commit is that they train their Upper back enormously and ignore lower back. Wide Lats definitely stand out and makes us look bigger but without a strong Lower back, a a vital area becomes liable to injuries and also hurts other lifts.

[Note - This article deals with resistance training of Lower back and is not for those who are actively suffering from Lower Back Pain.

If you have suffered from Back Pain then check Lower back pain exercises and stretches which are dealt elsewhere. It covers back strengthening exercises and a step by step plan to treat your Lower back Pain.]


"Posterior chain is the "Performance Engine" of the body"

 - Joe DeFranco, athletic strength coach.
 

When we talk about Lower back muscles we specifically talk about erector spinae muscles. Also called Spinal Erectors. Although its not possible to isolate the lower back muscles it very possible to target them with effective exercises.


Lower Back exercises help you build a strong back and a strong lower back which is the backbone of a good physique.
 

Although not many of us want striations on lower back and compete on stage { although if you want to compete the exercises will remain the same as I mention below } a strong back is indispensable to your Muscle Building goal. I cannot say this enough.
 

Designing your Lower Back Workout

There are 2 crucial elements in designing your Lower Back workout - Stretching and Best Exercises.


The Best Lower Back Stretches

Back Stretching is a very crucial part of Lower Back Strengthening.

Forward Bends and  Hamstring Stretches are excellent Lower Back stretches.

Also remember to stretch your Lower back in between heavy exercise sets. Back Muscles respond to these stimuli very well.


The Best Lower Back Strengthening Exercises

  1. Heavy Power exercises like Deadlifts and Bent Over Rows are Ideal Lower back exercises as they add muscle mass and strength to this sensitive region.


     
  2. Hyperextensions, Stiff Leg Deadlifts and Good mornings are excellent exercises which isolate the lower back spinal erectors and hits them specifically.


     
  3. Remember quality form matters the most. Avoid cheating at all costs.
     
  4. In Weak Point Training for lower back you hit the lower back when fresh or at the beginning of the week to give your 100%.
     
  5. Lower back Muscles are very slow to recuperate. Give at least a week time to hit them again.
     
  6. Deadlifts is the best exercise to build lower back and if done improperly it is the biggest lower back injury poser. maintain neutral throughout the movement.
     
  7. Stretching before your lower back workout is crucial - lunges, high knees, butt kicks, lying scorpion, side bends.
     
  8. Warm up before lower back exercises.

     

Sample Lower Back Workouts

Workout # 1

Warm up on Cardio Machine - 5 mins.

2 sets of Forward Bends and 2 sets of Hamstring Stretches.

Deadlifts, 3 sets of 12,10,8 reps.

Barbell Rows, 3 sets of 12,10,8 reps.

Hyperextensions, 3 sets of 12,10,8 reps.

Workout # 2

Warm up on Cardio Machine - 5 mins.

2 sets of Forward Bends and 2 sets of Hamstring Stretches.

Deadlifts, 3 sets of 12,10,8 reps.

Barbell Rows, 3 sets of 12,10,8 reps.

Good Mornings, 3 sets of 12,10,8 reps.

Workout # 3

Warm up on Cardio Machine - 5 mins.

2 sets of Forward Bends and 2 sets of Hamstring Stretches.

Stiff Leg Deadlifts, 3 sets of 12,10,8 reps.

Barbell Rows, 3 sets of 12,10,8 reps.

Hyperextensions, 3 sets of 12,10,8 reps.

More Back Exercises

 

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Check the Weight Training Exercises Database to learn how to perform these exercises.


Related Websites

Pilates-Back-Joint-Exercise - Loads of 

Free Pilates Exercises and Articles! to read.

Back Pain, Sciatica and Herniated Discs - Also check their Chronic Back Pain section.

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