Tag: erector spinae

Cable horizontal Pallof press

The cable horizontal Pallof press is a very effective functional exercise to use to strengthen your core’s ability to resist rotational or twisting forces.

High bird dog plank

The high bird dog plank is an excellent whole-body functional exercise for strengthening your core and improving your balance and coordination.

Flat bench hyperextension

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.

Seated twisting cable row

A unilateral compound exercise, the seated twisting cable row is great for developing unilateral upper-body strength and size.

Twisting hyperextension

The twisting hyperextension is a compound bodyweight exercise that targets your erector spinae, hamstrings, and obliques. Your glutes act as synergists.

One-leg hyperextension

Target your hamstrings and erector spinae (spinal erectors) with the one-leg hyperextension. You gluteus maximus and adductor magnus act as synergists.

Kettlebell swing

A compound exercise, the kettlebell swing is great for cardio circuits, developing functional strength, and strengthening your posterior chain muscles.

Barbell sumo deadlift

The barbell sumo deadlift is essentially the barbell deadlift using a sumo stance, which places less emphases on your lower back and hamstrings.

Machine back extension

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.

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