How to exercise the erector spinae muscles? There are many exercises. Among the exercises, some are better and some are not so good. There are some things to pay attention to when training the erector spinae muscles. The erector spinae muscles I believe some people still know what the exercises are. So, what are the best erector spinae exercises? Let’s find out together!

Deadlift with bent legs

Stand with your feet in a figure-eight shape, put the barbell in front of your body, bend your knees and lean over, hold the barbell with both hands, with a grip distance of about shoulder width or shoulder width, raise your head slightly, straighten your chest, tighten your back, raise your buttocks, and lean your upper body forward About 45 degrees; stretch your leg muscles to lift the bell, and pause for a moment. Then bend your knees and lower slowly to restore. In order to improve the exercise effect, bend your knees and lower the barbell without letting it touch the ground; when it reaches the highest point, abduct your shoulders as much as possible, raise your head and chest, and pause for 3 seconds. Restore, repeat.

Goat stands up

Lie prone on a Roman chair, bend your upper body forward, fix your feet, hold your head with both hands or carry a barbell on your shoulders. Push your upper body upward as much as possible, and when it reaches the highest point, stay still for a second. Then reply slowly. Note that when the body falls, it should be slower, and the time to reach the lowest point is 2 seconds. When the body rises, it should be faster, try to take one second. Within a group, the frequency of slow down and quick start should be maintained as much as possible.

Dorsiflexion and extension

Dorsiflexion and extension, also known as goat stand-up, is the best choice for beginners to practice waist strength. This action has a relatively small load and the waist is not easily injured. Lie prone on the bench and slide your upper body forward until your lower abdomen is against the edge of the bench. Bend forward and let your upper body hang straight down. Have a partner hold or sit on the calf. Cross your hands on your chest. To increase resistance, you can also hold a barbell in front of your chest.

Lie prone and stand up from both ends

Completely relax and lie prone on the floor, arms straight in front of you, legs stretched back and straight. Inhale and tighten your abs while simultaneously lifting your arms and legs up off the floor, stretching your abdominal muscles. Contract your erector muscles, pause briefly, then slowly exhale and relax, returning to the original position.

Bend your legs and bow

Hold on two feetPlace the bell on the back of your neck and shoulders, lift your chest, tighten your abdomen, and tighten your waist. Both hands must hold the barbell firmly. Inhale, bend the upper body forward fully until the lower back is parallel to the ground. At this time, the hips should move backward so that the center of gravity of the body is behind the heels. Pause for 3-4 seconds; then use the strength of the lower back muscles to Stand up straight and restore, then breathe naturally after restoring; repeat the exercise. During the movement, bend your legs slightly at the knees. Breathing method: Inhale when bending forward, exhale when straightening.

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