The lumbar

For the back to be muscular in a harmonious way, it is necessary to modify the angles of attack on the different muscles. This back bodybuilding program mixes vertical, 45°, horizontal work and mono and polyarticular exercises to mobilize these muscle groups.

Here is the ideal back bodybuilding program, planned by our coach, to integrate into your bodybuilding sessions.

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Lumbar exercises: for which muscle groups?

The lumbar muscles are muscles located on each side of the spine that help straighten the back. These are the erector spinae muscles. They also have a protective role for the spine which, thanks to good tonicity, secures the lumbar area, especially during heavy exercises.

The muscles that make up the lower back are also called the erector spinae and quadratus lumborum.

These muscles are very stressed during everyday activities whether professional or sports. Associated with the abdominals, they are the ones involved in sheathing.

In concentric contractions (straightening of the back), eccentric (inclination forward, lateral) or isometric (sheathing), the lumbar muscles guarantee the correct support of the bust in all circumstances.

In these lumbar bodybuilding exercises, the gluteus maximus and hamstrings are also strongly mobilized.

How to perform lumbar exercises?

The strengthening of the lumbar muscles can be carried out with body weight or with loads (bar or dumbbells).

It consists of straightening the bust by performing a concentric contraction of the lumbar muscles.

The lower back is engaged in many frequently practiced bodybuilding exercises such as the squat, rowing or deadlift, but for targeted lower back work, bet on these three exercises.

The lumbar chair

The Lumbar Chair or lumbar extension is a device for machine lumbar exercise, allowing the ankles to be blocked by resting on the thighs.

Place the bust cantilevered, in the void, so that you can freely swing down and return to a horizontal position by the contraction of the lumbar muscles.

In isometric contraction, the extension exercise on the bench consists of maintaining the bust on an oblique line in static effort.

Be careful, do not go up beyond your natural arch, at the risk of putting too much pressure on the lower back. Keep your back in line with your legs.

This exercise consists of placing a bar on the shoulders and then leaning forward, as if to salute.

Stand up, feet hip-width apart, the back is flat and remains perfectly sheathed. Once the bust is close to horizontal, back slightly arched, you return to an upright position.

For a good execution, the knees must be slightly bent and the pelvis should point a little backwards during the tilt.

It is a risky exercise for the back if not mastered and practiced with too heavy loads: be careful not to round your back, or go down too low. Be sure to perform the empty movement perfectly before loading the bars.

Lumbar plank :

In lumbar muscle training without equipment, lumbar sheathing can also be done on the ground with a hip lift exercise.

Lying on your back, legs bent, place your feet flat on the floor. Then, raise the pelvis so that it is aligned between the shoulders and the knees. Hold the posture for 30 to 120 seconds depending on your level and repeat the exercise 4 to 6 times.

Coach's advice :

• The lumbar muscles are the antagonists of the abdominals. For this reason it is essential to keep the balance between these two muscle groups.

• Too many practitioners work their abs excessively and neglect the lumbar area. Very quickly they are confronted with back pain which is generated by this muscular imbalance.

• A well-designed workout program should include as many lower back strengthening exercises as you do for the abdominals, which are key areas of your body for stability and posture.