Lower back exercises

By performing hyperextensions on the hyperextension bench, you specifically strengthen your back muscles (erector spinae). Supporting this movement are your glutes and the muscles in the back of your thighs. Appropriate benches for this exercise are available in every fitness studio. Due to its straightforward execution, this fitness exercise is particularly suitable for beginners.

The backward stretching exercise on the inverted bench is a fitness routine that targets the lower back muscles, specifically the erector spinae. Athletes also engage their glutes and the muscles in the back of their thighs during this exercise. Some critics highlight potential risks of injury to the lumbar spine, so each athlete must decide whether they feel comfortable with reverse hyperextensions.

By performing the single-leg deadlift with the barbell, physically ambitious individuals have access to a challenging exercise for the thighs, buttocks, and back. This exercise is also ideal for balancing potential asymmetries and placing a stronger focus on one side of the body. As a result, athletes also enhance their balance.

In the straight-leg deadlift with dumbbells, athletes shift the focus to the lower back compared to the traditional deadlift. The emphasis is mainly on the lower back, with the legs almost fully extended in this variation. The dumbbells serve as additional weight, offering more flexibility than training with the barbell.

The Nordic Hamstring Curls performed on a machine are a challenging fitness exercise primarily designed for advanced athletes. This exercise allows athletes to target and strengthen the hamstring muscles. For those seeking a reduced level of difficulty, practical support can be achieved by placing the hands on the floor.

The Kettlebell Swing exercise is a central component of kettlebell training, effectively targeting the buttocks and lower back with the potential for high energy expenditure. This exercise comes in two variations: the American Kettlebell Swing and the Russian Kettlebell Swing. The emphasis is on the Russian Kettlebell Swing exercise due to its lower risk of injury. Choosing the appropriate weight is essential, as a minimum weight is necessary for optimal swinging.

The exercise Glute Ham Raises is a training method targeting the muscles at the back of the legs, the buttocks, and the lower back. While some fitness studios provide a specific apparatus for Glute Ham Raises, the exercise can also be performed at home without additional equipment, with the assistance of a workout partner. Its name is derived from the so-called hamstring muscles, which include the muscles at the back of the thighs.

Romanian Deadlift is a specific form of squats primarily strengthening the back of the thighs. Additionally, this training method stimulates the lower back and the large buttock muscle. Ideally, athletes use a rack in the classic Romanian deadlift to grip the barbell with an overhand grip. The technique was introduced by a Romanian athlete in the United States.

The Bird-Dog exercise, also known as plank with arm and leg lifts, is ideal for home workouts. The execution is simple, making it accessible for beginners to seamlessly incorporate into their training plans. The main focus of the Bird-Dog exercise is to strengthen the back extensor and the large buttock muscle.