The high bird dog plank is an excellent whole-body functional exercise for strengthening your core and improving your balance and coordination.
Tag: erector spinae
The Smith machine bent-knee good morning, an isolation exercise, targets your gluteus maximus. Movement in the knees should be kept to a minimum.
Targeting your erector spinae, use the flat bench hyperextension only if you do not have access to a hyperextension bench. The range of motion is limited.
Strengthen your neck using the lying weighted lateral neck flexion. Having a strong neck will stabilize your head and reduce your risk of neck injury.
Work your hamstrings, glutes, adductor magnus, and erector spinae with the straight-leg cable pull-through, a compound pulling exercise.
A unilateral compound exercise, the seated twisting cable row is great for developing unilateral upper-body strength and size.
The twisting hyperextension is a compound bodyweight exercise that targets your erector spinae, hamstrings, and obliques. Your glutes act as synergists.
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!