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How to Get a Stronger Lower Back (WITHOUT WEIGHTS)

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Rating: 4.0; Vote: 1

If you want to know how to get a stronger lower back you have to first figure out a way to make sure the low back doesn-t have to work alone. In this video, I show you how the lower back gets a major assist from the glutes in helping you to get strong and remain strong in your pursuit of building bigger muscles, safely. The lumbar spine or lower back is an area not known for much motion. In fact, it is supposed to be a stable area that is less susceptible to injury and able to hold up to the rigors of heavier lifting and training. If your lower back is asked to do too much work, it can easily break down and leave you on the sideline unable to get to the gym and train. In order to work to its best, the low back has to get assistance from the glutes to help with extension of the posterior chain from the bottom up as well. In this video, I show you 4 exercises that you can do that will tie in both the lower back and the glutes to get you stronger than ever. The best part about these lower back exercises is that they require you have no equipment at all. This allows you to do these anywhere at any time. The key is to activate the muscles of the low back and glutes together, which we do on all four exercises, and then hold them for a longer duration. The muscles of the low back are asked to fire for long periods of time throughout the day. Often, they have become dormant and underactive because of prolonged sitting. In order to keep them strong, it is important to regularly train these muscles and help to improve the endurance of them. The four exercises shown here, will do just that and they will help you to do it without requiring any expensive or elaborate back extension machines or equipment. The first two low back exercises are performed on your back. Position your feet on the outside edges with your knees bent and then bridge up as high as you can. You want to be sure that you are contracting both your lower back and your glutes at the same time. The positioning of the feet allow you to activate the glute medius, a hip external rotator and muscle that feeds into the pelvis as well. Hold at the top for 5 seconds and repeat for 10 reps. Move onto the single leg lat bridges. Here you want to engage the muscles of the back that feed down into the lower back and pelvis from the top. Drive your elbows into the ground and squeeze up into the bridge. From here, extend one leg out straight for 5 seconds and then the other for 5 seconds. Repeat for 10 reps. Perform the final two exercises of this lower back workout to get a strong low back by rolling onto your stomach. Both of these will challenge your ability to maintain both a glute and lower back contraction while moving your arms. See if you can make it through the 10 reps on each of these as well. If you want to look like an athlete you have to train like an athlete. This is something that I say all the time. One of the things that this means is that you overlook nothing in your training because you or someone you train with has led you to believe that it isn-t important. There are no un-important muscle groups. Train them all, in a systematic way and you will look and feel better than you ever have in your life. For a complete training program that does this, head to and get the ATHLEAN-X Training System
Date: 2022-04-22

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Comments and reviews: 10

bobo4691
I use a metronome at 60 beats per minute, because when I'm stressed, I count seconds faster, and I don't like to watch a clock while exercising, but I can hear fine in any position. If I want to listen to music, I have to use a clock to decide how many beats for the positive and negative parts of the rep, because I like the negative to go for 3, 4, or 5 seconds and the positive just an all out push/pull for a second or less, fast as possible. I time all weighted exercises, push ups, pull ups, crunches, etc. On HIIT I count breaths and run at four footfalls per breath flat out. Out of shape I need eighty or a hundred breaths to get my heart rate down to 70 or so in a slow jog, but in shape, only thirty, both after thirty seconds of flat out sprint. The HIIT comes after 500-1500 strokes of backstroke and breast stroke fast as possible to make the number chosen.
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Nojus
Perhaps anyone know what could be problem with my spine, I had injury when I was sitting my back felt sharp pain couldn't sit and it eased pretty much but now I am suffering with chronic pain for a year and mri couldn't tell what's the problem, doctors either, but I used to sit a lot and like a lot 12h a day or something and now I'm feeling pain I mean I can move and turn around all I want I feel no pain, but it's there it's not sharp pain it's super annoyng pain and when I sit it increases could it be psoas? I am stretching it but perhaps anyone has any clue what is wrong with me I do deadlifts but still hurts my spine when I sit nothing seems to help weel perhaps you guys know what could be issue
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Dinuka
If you have any doubts.
I was diagnosed with a herniated disc 2 years ago. Since then I was in constant pain.
I also have to do some heavy object lifting in my job. This increased my lower back pain to a unbearable level.
I came across this video a week ago and I have been doing these excersises since then.
Now my lower back pain is reduced to a such a level that I almost don't feel it when I do that heavy object lifting.
Thank you very much for this amazing video.
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Keyser
I had for 4 years of back pain, which gone through my leg. After the exact stuff, Jeff is showing, it was gone! Did this therapy for 2 weeks, each week 3 times for 20 minutes, including a warm up e. g.: standing on all fours on knees and doing a -cat-back- and a -horse-back-. Well, after 2 weeks, the pain was gone and walked out after every therapy like -the terminator-. To keep it, you need at least to do it one time a week, better more! It really helps!
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RepKyle
Hey! I'm just beginning on a journey of weight loss/getting in better physical shape, and I was wondering.
What would you recommend for those of us who cannot manage the full 10 reps for some of these exercises? Would you recommend starting at 5 reps and doing it the same way, or are there parts you can cut to make it easier so you can do 10 (and then add in those extra components when you've built up more strength? Thanks for any answers!
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Kat
Love your videos. Are these suitable for already having herniated discs? Apparently my spine is not straight since teen years. I recently performed a bad form on a leg press (before knowing the MRI scan results, pulled my lower back - and now I am suffering with a sciatica pain down my left leg so I just want to make sure that I don't aggravate it even more. I am still active, just not lifting any weights atm. Thank you for any suggestions.
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OxfordRowCoach
Only just been introduced to your work by a colleague, Jeff, and really appreciate your approach. As a rowing coach of some 25+yrs experience, I'm particularly appreciative of the emphasis this video puts on training the back as an endurance muscle group, engaging with the glutes as is required during the rowing stroke. Thanks for this. Now I shall be checking your work for further relevant advice and direction!
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jjmcwill
I'm going to do these. I got out of bed and threw my back out and it putme down for three months. Couldn't even walk right. Ive had my muscles tare in lower back before but this was the worst. I know when my lower back starts burning im getting close to issues. Last time it happened i was unemployed. If it happens now that I am working again I cannot fathom how I could do my job.
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freedommascot
This is beautiful. Straight to the point and very efficient. I-m working on hyper lordosis. Have been bent forward from the waist since adolescence. Probably started with the head but it deformed my whole torso. I-ve been working on it everyday since I retired and realized recently that I had no muscles in my core! I-ve been holding my body up by my upper back!
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rainynight02
I've been so damn bored with my lower back workout.
This kicked my butt (well, back) but so much better than what I've been doing (I wasn't bored out of my mind)
Previous workout still did its job, because if I went a few days without doing it, I'd start hurting again.
But this will definitely be the new routine!
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