Comparing squat variations, Schwanbeck et al. (2009) explored lower
erector spinae muscle activity in the back squat with either a barbell or in a smith machine with the same relative loads (8RM).
Additionally, they reported superior
lower erector spinae muscle activity during the bent over row and inverted row compared to the standing cable row.
Assessing the effects of stability during split squats, Andersen et al. (2014)
explored erector spinae muscle activity in the split squat with the foot placed on the floor or on a foam cushion, using 6RM.
Additionally, isolation exercises such as the glute - ham raise and prone leg curl appear to be effective (and in some cases) superior exercises for producing high levels
of erector spinae muscle activity compared with some other isolation and compound exercises.
Erector spinae muscle activity was superior in the front squat and the superman exercises compared to the other exercises, and the back squat produced
greater erector spinae muscle activity compared to the standing barbell press.
Furthermore, Comfort et al. (2011) reported
superior erector spinae muscle activity during front and back squats with 40 kg compared to the front plank.
Assessing the effect of bar velocity, Manabe et al. (2007) found that performing the back squat with quicker speeds with the same relative load
increased erector spinae muscle activity when compared to slower speeds.
Comparing the deadlift with the squat and two core exercises, Hamlyn et al. (2007) reported that the deadlift with 80 % of 1RM displayed less lower
lumbar erector spinae muscle activity than the back squat with 80 % of 1RM.
In contrast, the
thoracic erector spinae muscle displayed significantly greater muscle activity at greater relative loads (70 vs. 50 % of 1RM), as well as superior activity when comparing loads of > 80 % of 1RM with loads of < 60 % of 1RM.
Using a 16 kg kettlebell, they
found erector spinae muscle activity ranging between 41 — 42 % and 35 — 42 % of MVIC in the lower and upper erector spinae, respectively.
But this is also contradicted by research,
as erector spinae muscle activation is similar in both exercises, probably because of greater hip extension moments in the split squat.
The erector spinae displayed its highest muscle activity in the deadlift compared to all other exercises, but the back squat produced
greater erector spinae muscle activity compared to the curl and press.
Assessing the effect of attentional focus, Bressel et al. (2009)
explored erector spinae muscle activity when performing the back squat with 50 % of 1RM with and without instructional cueing to activate the trunk muscles by altering attentional focus using internal cues.
During deadlifts, training with faster speeds, using conventional or sumo deadlift technique, introducing an unstable surface, and using a weightlifting belt do not
affect erector spinae muscle activity.
The prone trunk extension (superman) exercise is an effective exercise and displays very high levels
of erector spinae muscle activity when performed with maximum lumbar extension.
Comparing single - leg and two - leg exercises, Jones et al. (2012) explored
lower erector spinae muscle activity between the back squat and the split squat with the same relative loads (10RM).
They reported
superior erector spinae muscle activity in the front squat compared to the back squat, possibly because of the difference in relative load.
Additionally, despite using a lighter relative load in the split squat, Bellon et al. (2013) found a non-significant trend towards greater
erector spinae muscle activity in the standard back squat compared to the split squat (41 — 42 % vs. 23 — 29 %).
For good posture, it's important to tone
the erector spinae muscles along the back of your spine.
When you carry out this exercise properly, you're also forcing
your erector spinae muscles to work harder as well.
These muscles include the biceps, posterior deltoids,
erector spinae muscles, trapezius muscles, hamstrings, calves, and glutes, particularly the gluteus maximus.
A lot of people tend to think that this only pertains to the the ab muscles but the core actually also includes all the muscle groups that stabilize the spine and the pelvis (hip area) like our gluteus muscles (butt muscles) and
erector spinae muscles (one of the major spine muscles), to name a few.
Figure 3 illustrates the relationship between
the erector spinae muscles of the back and the muscles of the pelvic floor.
You can see that
the erector spinae muscles draw the sacrum into flexion (nutation) and the muscles of the pelvic floor (especially the pubococcygeus) draw the bone into extension (counternutation).
Heavier loads, faster bar speeds, and greater depth (with the same relative load), all lead to increased
erector spinae muscle activity during back squats.
Deep to
the erector spinae muscles, you've got the transversospinales muscles.
The erector spinae muscles are more superficial, so I'll begin with those.
You've got
the erector spinae muscles and the transversospinales muscles.