Atlas exercises: the lower back

Lower back and lower back muscles

In the first part of the "Atlas of Exercises: Back," it was about the muscles of the upper back. In the second part we will consider the muscles of the waist, the muscles of the lower back, and also the deep muscles of the back, important for proper posture.

The strong muscles of the spine and lower back not only guarantee additional protection of the torso when performing a variety of exercises, they are just as important in forming such a desired and courageous "triangular" silhouette.

Straightening of the back and correction of posture - exercises and techniques. How to learn to keep your sport posture with your shoulders wide open?

Short anatomy lesson

Deep back muscles consist of long, short and subvertebral bundles. The three largest long muscles are marked in the figure. All three are located on both sides of the spine and stretch from the nape to the coccyx.

The ilio-lateral muscle( Iliocostalis) is located farthest from the vertebrae( 1), the longest muscle( Longissimus) is located in the middle( 2), the muscles of the spinal column are located exactly in the middle of the back( 3).

Each muscle consists of several muscle bundles: close to the skull, located directly on the neck, lying in the middle of the back, located at the bottom of the back. All of them are responsible for the protection and movement of the spine.

Thrust of the block to the belt sitting

The basic exercise, which includes a large muscle mass, especially the thoracic and the widest muscles. One of the best for giving the back a visual width. The position of the handle determines which bundles of muscle are more involved in the work.

When performing exercises for the internal muscles of the back, hold the handle with both hands, in a position where the palms look at each other. Keep your back straight, if you do not get it, use less weight.

Dead deadlift with dumbbells

Bend forward, back and legs straight, dumbbells in hands, hands freely lowered down. Slowly, keeping your back straight, straighten up. To complicate the exercise, perform it, standing on one leg, but with lighter dumbbells.

Lifting one leg on the bench

Lie on the bench with your stomach, transfer the weight of your body to the bent knee, keep the other leg straight on the weight. Then lift this leg as high as possible, stay at the top point, and slowly lower it down. Repeat for the second leg.

Back straightening( hyperextension)

Fix your legs in the simulator, fold your arms in front of the chest in the lock. Weight the body on your hips. From this position, keeping your back straight, slowly climb up. To complicate the exercise, rotate the trunk when lifting.

Raising your hands to the sides of the lying

Lie on the bench with your stomach, so that the trunk above the hips is without support. With your toes, hold onto the bench. Straighten your arms to the sides, then make a slow turn of the trunk to the left, lock, then turn to the right.

Lift the trunk, lying on the ground

Lie on your stomach, your arms outstretched behind your back at the buttock level. Very slowly and gently lift your shoulders up as high as possible, lock in the top point, then return to the starting position.

Flying on the ground

Lie on your stomach, straight legs slightly raised. Straighten your arms and pull them out in front of you, then slowly lift the upper part of the torso, spreading your arms to the sides and simultaneously alternately bending your knees. Make one approach to failure.

Pulling the block to the belt with two hands, grabbing down

Perform the exercise by grasping the handle with both hands, palms facing down.

Drawing of the block to the belt with two hands grip up

Carry out the exercise by grasping the handle with both hands, palms looking up.

Pulling the unit to the waist with one hand

Carry out the exercise by holding the handle with one hand, palm facing inwards.


Remember that the recommended exercises for the back muscles( for both upper and lower) do not need to be done all at once and in one workout. This is only a recommendation for various exercises.