3 Best Exercises for a Stronger Lower Back
2025-03-29
This workout is designed to enhance and strengthen the muscles in your lower back, providing improved stability and support for your spine. By incorporating these effective exercises into your routine, you'll not only bolster strength in the targeted area but also contribute to overall body balance and posture. It is especially beneficial for those looking to alleviate lower back discomfort, prevent injuries, and enhance performance in various physical activities.
Bridges
Bridges are an effective exercise to target and strengthen the lower back, glutes, and hamstrings. To perform, lie flat on your back with knees bent and feet flat on the floor. Lift your hips towards the ceiling by squeezing your glutes until your body forms a straight line from shoulders to knees. Hold the top position for a moment before slowly lowering back down. This exercise helps improve core stability and support for everyday movements.
Bird-Dog
From Mind Pump TV
The Bird-Dog exercise is a core-strengthening movement that enhances balance and stability by engaging the lower back, glutes, and abdominals. Begin on all fours, extending one arm forward while extending the opposite leg backward, keeping your trunk stable. Perform the movement slowly, maintaining a neutral spine throughout. It's ideal for improving coordination and promoting a stronger, more stable core. Incorporate it into your routine to prevent lower back pain and improve functional strength.
Supermans
From Fit Father Project - Fitness For Busy Fathers
Supermans are a bodyweight exercise designed to strengthen the lower back by mimicking a flying superhero's pose. You begin by lying face down on the floor with arms extended in front of you, then lift your arms, chest, and legs off the ground simultaneously. Hold this position momentarily before returning to the starting position. This move targets the lower back, glutes, and hamstrings, improving posture and core stability.