How To Build Lower Back Muscle

How to build lower back muscle

Most people ignore lower back exercises and suffer from back injuries during weight training. If you want to prevent these injuries and strengthen your lower back muscle then follow these exercises.

1. Deadlifts: It is an excellent exercise to make your lower back strong.
Hold the barbell with an underhand grip with one hand and overhand grip with the other hand. Keep your back straight and contract your hamstring and back. Use your hamstrings and raise the bar until your body is erect, at the top hold the bar for a movement. During this movement keep your back straight, legs slightly bent and head looking up. Lower the bar under steady pace by bending your hips first and then your knees and get back to the starting position.

2. Good mornings: Stand straight and holding a barbell on your shoulders. Keep your back straight and bend forward from the back until your body is parallel to the ground. Now, return to the starting position.

3. Bent over barbell rows: Stand with a narrow stance and hold the bar with an overhand grip. Bent down slightly and hang the bar in front of you. Use your back and raise the bar until it touches the abdominal region and feel contraction in your back muscle. Lower the bar under control motion.

4. Stiff leg deadlifts: Hold a heavy barbell with an overhand grip. Use your leg force and lift the bar from the ground without bending your knees. Keep your back straight during this whole movement. Stand straight before lowering the bar. Bend forward until your torso is parallel to the ground. Use your lower back and get back to the top position.

5. Hyper extensions: Lie on an hyperextension bench and place your legs under support. Put your hands on your chest and bend down through your chest until you reach a 90 degree bend. Get back to the start position and don’t extend beyond the body level.

Sample for lower back workout:

5 minutes warm up on a cardio machine.

Deadlifts, good mornings, bent over barbell rows, stiff leg deadlifts and hypertensions. All these exercises perform in three sets- 12, 10 and 8 reps.

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