Exercise Data Main Muscle Worked: Lower Back Other Muscles Worked: Middle Back Equipment: Exercise Ball Mechanics Type: Compound Tips: Preparation: Lie prone on an exercise ball. Position your toes on the floor for balance. Hold a weight under your chin or behind your neck. Execution: Raise your torso off of the ball by hyperextending your [...]
Exercise Data Main Muscle Worked: Lower Back Other Muscles Worked: None Equipment: Body Only Mechanics Type: Compound Tips: Lie face down on the floor with your arm stretched out directly overhead (like Superman flying, hence the name). Raise your arms, chest and legs off the floor and hold it there for 2 seconds and squeeze. [...]
Exercise Data Main Muscle Worked: Lower Back Other Muscles Worked: Hamstrings Equipment: Dumbbell Mechanics Type: Compound Tips: Bend at your waist with your head up, back straight and knees nearly locked. Hold dumbbells at arm’s length with palms facing in. Straighten up while holding the dumbbells at arm’s length. Lower back down to the floor. [...]
Exercise Data Main Muscle Worked: Lower Back Other Muscles Worked: Hamstrings, Calves Equipment: Barbell Mechanics Type: Compound Tips: Bend at your waist with your head up, back straight and knees nearly locked. Hold bar with hands about 16 inches apart. Straighten up while holding the bar at arm’s length. Lower back down to the floor [...]
Exercise Data Main Muscle Worked: Lower Back Other Muscles Worked: Hamstrings Equipment: Barbell Mechanics Type: Isolation Tips: Place a barbell on your shoulders. Keep your head up and your back completely straight. Bend at your waist with your legs locked, until your upper body is parallel to the floor. Return slowly to the upper position. [...]
Exercise Data Main Muscle Worked: Lower Back Other Muscles Worked: None Equipment: Body Only Mechanics Type: Compound Tips: Good if you don’t have access to a hyperextension bench. You will need a partner to sit on your legs or hold them down. Slide yourself down to the edge of the bench, until your hips hang [...]
Exercise Data Main Muscle Worked: Lower Back Other Muscles Worked: Hamstrings Equipment: Other Mechanics Type: Isolation Tips: Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at [...]
