Lower Back
2 exercises
How to train your lower back
The lower back isn't a muscle to show off: it holds the spine still while everything else moves. It trains with floor extensions and bridges, always without momentum and without forcing the arch. This is work on quality, not quantity, and least of all on load.
Here you'll find the exercise on video with form and common mistakes. Few reps, controlled, with steady breathing: the moment momentum comes in, it stops being a lower-back exercise and becomes a whiplash. Up slowly, hold for a beat, down just as calmly. If the area feels loaded rather than trained afterwards, you went too high or too fast.
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Download our appFrequently asked questions
- Can I train my lower back if it hurts?
- If the pain is sharp, no: ask a doctor first. If it's a posture ache, light extensions help.
- How often?
- Two or three times a week, after your abs.
- How high should I lift my torso?
- Not much: a few centimetres are enough, without looking forward or pushing with your neck.