How to exercise the lower back muscles? There are many exercise methods, and among the exercise methods, some methods are suitable for gyms and some methods are suitable for home. Of course, the effect of each exercise method is good, but many people do not Know how to exercise the lower back muscles. So, what are the most effective low back muscle exercises in the gym? Let’s take a look below!

1. Swimming push-up

It is somewhat similar to the prone push-up, but the main It exercises the waist from an oblique angle, somewhat like the coordination of hands and feet (left hand, right foot, right hand, left foot) during freestyle swimming to maintain body balance.

Lie on your stomach, stretch your body, and fully extend your legs and arms to all sides. Lengthen your spine, extend your arms, and keep your shoulders and legs slightly off the floor. Tighten the abdomen and buttocks, keep the neck and spine in a straight line, slowly raise the left hand and right leg, return to the horizontal line, switch to the right hand and raise the left leg, and always keep the legs and hands on the ground to exercise the back muscles Group, hip.

2. Bow with weight

Stand upright, with your feet shoulder-width apart and your waist in a naturally straight position. Hold a light barbell on your shoulders with both hands. Slowly bend at the waist, keeping your back straight until your torso is almost parallel to the floor, then return to the starting position and repeat.

When you perform this action, you will feel a sense of movement and heat behind your thighs. It can burn a lot of calories, so do it first.

3. Bent-leg deadlift

Stand with your feet in a figure-eight shape, put the barbell in front of you, bend your knees, and hold the barbell with both hands, with a grip distance of about shoulder width or wider Lift your shoulders and head slightly, straighten your chest, tighten your waist and back, raise your hips, and lean your upper body forward at about 45 degrees. Use your leg muscles to stretch your knees to lift the bell, and pause for a moment. Then bend your knees and lower slowly to restore. To improve the effectiveness of the exercise, bend your knees to lower the barbell without letting it touch the ground.

When reaching the highest point, spread your shoulders as far as possible, raise your head and chest, and pause for 2 seconds. Take back, restore. Just repeat this action.

4. Climb your feet with both hands

Stand upright and relax, slightly separate your legs, raise your arms, and lean back as far as possible. After pausing for a moment, bend your body forward and move your hands down so that your hands touch your feet as much as possible. After a slight pause, return to the original position and do this 10 to 15 times in a row. When the body is bent forward, the legs cannot be bent, otherwise it will have no effect.

5. Goat stand-up

Lie prone on the equipment rack, keep your body naturally bent downwards and feel a stretch in your lower back (bend naturally downwards)Choose the bending angle according to your personal physical condition) and cross your hands on your chest. Then concentrate on the strength of the lower back muscles to straighten the upper body, keep the upper body parallel to the ground, pause for a moment, and then slowly return to the starting position.