The erector spinae, otherwise referred to as the lower back, is one of the most prominent muscles used in day-to-day life and compound exercises. Sitting and standing, picking up a box off the floor or barbell back squatting 80% of your 1RM all require a vast degree of involvement from the spine.  Therefore, a strong low back is very beneficial to both strength training and everyday tasks

What Does the Erector Spinae Do?

The major functions of erector spinae are to work concentrically to extend the spine, eccentrically during spinal flexion and often isometrically (contracting without significant movement) to prevent or reduce spinal flexion or extension during exercises or daily activities. All of these functions are important in their own right, and it is beneficial to train all of these movements when looking to get a strong lower back.

Erector Spinae Exercise Favourites

Jefferson Curls

• Stand tall with a Kettlebell in both hands and your feet under your shoulders.

• Slowly roll your back, vertebrae by vertebrae, starting form the neck and shoulders, lowering the weight to the floor.

• Aim to keep the legs as straight as possible to target the lower back more.

• Once you have gone as low as you can, slowly reverse the movement to stand back up.

Benefits

The Jefferson curl works the erector spinae through large ranges of flexion range of motion, making it the perfect complimentary exercise to movements like deadlifts, of which do not work through large ranges of motion.

Hyperextensions

• Step into the Hyperextension machine, also known as the Roman Chair.

• Anchor your feet under the foot pad, facing down to the floor with your torso hanging over the front of the machine, with your core tight, ‘belly button to spine’ to keep your spine flat.

• Lift your head as far to the roof as possible, to extend your spine.

• Slowly reverse the movement to complete the rep.

Benefits

The GHD back extension works the lower back to near maximal extension, which is also rare in other typical gym exercises. It also allows you to add extra load to this movement so that you can continue to progressively overload after you master the bodyweight variation.

Prone Superman Hold

• Lay prone on the floor, legs straight and hands out in front.

• Slowly raise your feet and hands off the floor, keeping your legs and arms straight as you do so to extend the lower back.

• Hold this position for 10-20 seconds, before laying back down to rest.

Benefits

This is a great regression to the GHD back extension or alternative for minimal equipment home workouts where you can simply just increase the time you hold the movement for to increase the intensity. You can also stop the exercise at any time by simply laying back down, which can be beneficial for those that are new to the gym and maybe a little cautious.

Good Mornings

• Stand tall with a Barbell on your back, just like a high bar back squat, but with your feet under your shoulders, facing forwards.

• Breath in and brace, then push your bum back as far as possible, until your feel a stretch in the hamstrings and the lower back working hard.

• Focus on keeping your head up, ‘eyes to the sky’, to stop your back from rounding.

• Reverse the movement to complete a rep.

Benefits

A great exercise to heavily target the erector spinae and also improve your hinge technique by learning to move predominantly from the hips rather than the spine when hinging.

Deadlifts

• Place a Plate loaded barbell above the laces of your shoes, stood in the middle of the bar with your feet hip width apart.

• Push your bum back and reach to the bar, with your hands just outside your legs, to get into your start position.

• Inhale and brace then simply stand up with the bar, keeping it close to your body.

• Reverse the movement to put it back down and complete the rep.

Benefits

The king of lower back exercises. The deadlift is great for strengthening the lower back using heavy weights, with it typically working to reduce lower back movement to help you lift up as heavy a weight as possible.

Add these erector spinae exercises into your training programme to bulletproof your lower back, making it more resilient and more powerful. Remember to be slow and steady in your progress for the best results!

Written by guest author Ewan Hammond.

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Tags: Equipment > Bars and Weight Plates ; Exercise Type > Strength