When it comes to back training, the upper back usually gets the most attention.
Everyone wants wide back and it's understandable, because it's very important aspect of well developed body.
Lower back, however, is often neglected in training,
though it's super important for functionality of the body.
Deadlift is probably the most popular lower back exercise if you consider using weights.
However, there's a variety of great bodyweight exercises that doesn't require equipment or very little of it.
In this video I'm gonna show you my favourite ones for beginners, but also more advanced athletes.
I'm gonna start with the most basic exercises that anyone can do and then go to harder ones.
The first one is a superman hold. You need to lay on your belly and lift your shoulders and knees above the ground.
Hold the position for 10 or 15 seconds and go down.
If this gets too easy, you can put on ankle weights and grab another weight in your hands.
This makes the exercise way more difficult.
Very similar to the previous exercise is lower back extension.
You basically do the same thing, but do it for reps.
In each one try to lift your knees and shoulders as high as you can.
Instead of raising those two at the same time
you can put your feet under something heavy, that will hold them down.
This way you can lift your shoulders much higher.
Again, if this gets too easy you can use weights too make the exercise more challenging.
The ultimate setup for this exercise is the one,
that allows you to lower your upper body all the way down and have your feet held in one place.
This way you can use the full range of motion and you still have free hands to grab a weight, if you want to make it more difficult.
Next, the exercise that is the opposite of the plank hold - let's call it lower back bridge
You need to put your supports as far away from each other as you can, so the exercise is not too easy.
By putting a weight on your waist you can make it more challenging, but generally,
this exercise is best if you go for long holds, at least 30 seconds.
Now, instead of moving your upper part of the body, you're gonna be moving your legs.
This can be done by performing a headstand and bringing your legs up and down.
If you place your head in a way that it forms with your hands a triangle,
then balancing the position is not very difficult.
However, you can still do the exercise with your back near the wall, so you don't need to worry about falling down on it.
Ankle weights can make this exercise more difficult as well.
A harder variations of the headstand press is a handstand press, which makes your lower back work in a very similar way.
However it also requires a lot of shoulder strength and endless hours of practice to be able to do it for reps,
so that's the option for more advanced athletes.
Next exercise that uses your lower back a lot is a back lever.
Just as in case of the previous exercise, other muscle groups will probably get tired quicker than your lower back,
but this is definitely a good option for training those muscles.
If your back lever game is strong you can try going from tuck back lever to bent knee back lever for reps.
This is very fun way of strengthening your lower back, that will also help you get better in holding the full lever.
These are my favourite exercises when it comes to training lower back.
I incorporate some of them in my full body workout sessions to keep those muscles strong.
Let me know in the comments if you have any other interesting exercise propositions.
As always thanks to my patrons for supporting what I'm doing on this channel and I'll see you in the next video.
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