Pages Navigation Menu
Categories Navigation Menu

The 14 Best Exercises To Build A Vacuum Tight, Lean, Impenetrable Lower Back

Posted by on Feb 16, 2015 in Back, Exercise Lists, Exercises, Featured Article, Muscle It UP | 4 comments

7 of 7
Use ← → (arrow) keys to advance

Lower Back Exercise 13: Stability Ball Leg Curls

stability ball leg curls, lower back, best lower back exercises, lower back exercises, lower back pain, lower back exercises for men, lower back exercises for women, lower back pain exercises, lower back strengthening exercises, lower back pain relief, lower back pain cause, lower back pain treatment, strengthen lower back, good lower back exercises, exercises for lower back pain

How to:
Video Demo — Stability Ball Leg Curls

 

  • (1) Lie on your back with your heels on top of a stability ball. Press your heels into the ball and lift your body off the floor to form a straight bridge with your body — squeeze your lower back and tighten your core.
  • (2) Powerfully contract your butt and hamstrings, and curl the ball inwards until your knees form a right angle.
  • (3) Hold the contraction for .5s, roll the ball back out to full bridge and repeat.

 

 

Lower Back Exercise 14: Renegade Rows

renegade rows, lower back, best lower back exercises, lower back exercises, lower back pain, lower back exercises for men, lower back exercises for women, lower back pain exercises, lower back strengthening exercises, lower back pain relief, lower back pain cause, lower back pain treatment, strengthen lower back, good lower back exercises, exercises for lower back pain

How to:
Video Demo — Renegade Rows

 

  • (1) Assume push up position with two dumbbells (neutral grip). While keeping your core tight and lower back flat (45º angle) — keep it straight like a plank of wood — powerfully row your right arm up until it’s slightly above your torso. Don’t rotate your body.
  • (2) Hold the contraction for 1s, return to the floor, and repeat for the opposite arm.
7 of 7
Use ← → (arrow) keys to advance




Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto

Latest posts by Bryan DiSanto (see all)

  • Smekja

    And what about bridge?

  • equa yona

    Thanks, I learned a couple of new moves. Now all I have to do is use them.

  • Claudia

    Can you or someone include the target areas for each exercise just like you’ve done in the past with other exercise lists? Thank you!!