The twisting hyperextension is a compound bodyweight exercise that targets your erector spinae, hamstrings, and obliques. Your glutes act as synergists.
Tag: erector spinae
Target your hamstrings and erector spinae (spinal erectors) with the one-leg hyperextension. You gluteus maximus and adductor magnus act as synergists.
A compound exercise, the kettlebell swing is great for cardio circuits, developing functional strength, and strengthening your posterior chain muscles.
The barbell sumo deadlift is essentially the barbell deadlift using a sumo stance, which places less emphases on your lower back and hamstrings.
An isolation exercise, the machine back extension targets your erector spinae (spinal erectors), a group of deep muscles that run all the way up your spine.
Use the barbell rack pull, a major compound pull exercise, to build body-wide strength and improve the middle and top portions of your barbell deadlift!
As with the dumbbell squat, you can use the cable squat as your primary quad-dominant exercise if the barbell squat is too hard on your lower back.
Use the dumbbell squat as an auxiliary exercise to improve your barbell squat or as your primary quad-dominant (squatting) exercise during deload weeks!
Often used to treat lower-back pain and weakness, the machine reverse hyperextension is a great exercise for strengthening your glutes, hamstrings, and spinal...
The superman exercise is an auxiliary movement that targets your erector spinae (spinal erectors), while your gluteus maximus and hamstrings act as synergists.
The high reverse plank is a great bodyweight exercise for strengthening your core and the key muscles of your posterior chain (erector spinae, gluteus maximus...
The dumbbell deadlift is an auxiliary compound exercise that you can use to improve your barbell deadlift or use as a substitute if you have a bad back.