It appears that in many traditional core
exercises erector spinae muscle activity is relatively low.
Not exact matches
The seated cable row
exercises multiple
muscle groups and major joints in the body, and what's most important for us, it effectively works the entire back by training the
erector spinae in the lower and middle back, the trapezius in the upper back, the rhomboids and latissimus dorsi in the middle and the teres major in the outer back.
Since it thoroughly engages the glutes, hamstrings,
erector spinae and the deep spinal
muscles, it's practically a must - do
exercise for sculpting a strong backside.
Besides working the anterior delts, the
exercise also requires the activation of a number of stabilizing
muscles such as the trapezius,
erector spinae, biceps, rotator cuff and serratus anterior.
That means that the biceps will be too tired to be the dominant
muscle when you are pulling, which in turn allows you to train both biceps and back in the same workout session and enables your back
muscles to have a much better workout since the rhomboids, lats and
erectors spinae will be the dominant group that moves the weight in each
exercise.
When you carry out this
exercise properly, you're also forcing your
erector spinae muscles to work harder as well.
No other
exercise has been found to involve greater quadriceps
muscle activity than the back squat but the barbell hip thrust involves greater gluteus maximus activity and the deadlift involves greater
erector spinae muscle activity.
To add variety to your back workout routine, replace the Romanian deadlift with a different
exercise that works the same
muscles you need to target (
erector spinae).
This lower back
exercise works the hamstrings (back thigh), gluteal (butt), and all the back
muscles, especially the
erector spinae (lower back)
muscle.
The prone lying back extension
exercise is a maneuver utilized to work the
erector spinae and other smaller stabilizing
muscles of the back.
During many traditional core
exercises (like plank and push - up variations, leg raises, and abdominal roll - outs),
erector spinae muscle activity is low.
Comparing upper and lower body
exercises, Comfort et al. (2011) explored lower
erector spinae muscle activity in the back, squat front squat and the standing barbell press with a load of 40 kg.
Several studies have assessed
erector spinae muscle activity during compound
exercises.
Furthermore, the commonly - performed good morning and Romanian deadlift
exercises display similar
erector spinae muscle activity.
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.
Comparing compound and stability
exercises, Comfort et al. (2011) explored lower
erector spinae muscle activity during the back squat, front squat, the standing barbell press, plank and superman on a swiss ball.
Intervention — any acute study assessing the
muscle activity of the
erector spinae during the split squat
exercise
Comparing a range of compound
exercises, McAllister et al. (2014) explored
erector spinae muscle activity during the leg curl, good morning, glute - ham raise, and Romanian deadlift with 85 % of 1RM.
The deadlift produced the greatest
erector spinae muscle activity compared to all other
exercises.
The
erector spinae is highly active during a number of less traditional
exercises, including the log - lift and tire - flip strongman events, but the sled push
exercise produces lower
muscle activity than the back squat.
In compound
exercises, the upper
erector spinae displays highest
muscle activity in the deadlift, while the lower
erector spinae displays equally high
muscle activity in both squats and deadlifts.
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.
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.
Comparing the effect of external resistance type, Vinstrup et al. (2015) explored
erector spinae muscle activity during a machine trunk rotation
exercise and a standing torso twist
exercise with elastic resistance.
Comparing the effect of load, Vigotsky et al. (2014) explored the
muscle activity of the lumbar (at L3) and thoracic (at T9)
erector spinae during the good morning
exercise performed with varying relative loads (50 — 90 % of 1RM).
Assessing different whole - body
exercises, McGill et al. (2014) explored upper and lower
erector spinae muscle activity during the hanging leg raise (straight - leg and bent - leg), the hand walk - out, and body - saw with a suspension system.
Comparing the effect of
exercise variation, Fenwick et al. (2009) compared rowing
exercises with varying degrees of spinal loading on upper and lower
erector spinae muscle activity.
Therefore, even when using low loads, compound
exercises display superior
erector spinae muscle activity compared to front and side plank
exercises.
The squat and deadlift
exercise produce superior
erector spinae muscle activity compared to unloaded core
exercises such as the front and side plank, superman and quadruped arm - and - leg lift regardless of the stability requirement.
They reported that upper
erector spinae muscle activity was highest in the log lift and tire flip
exercises.
Assessing the effects of upper or lower body movement, Kim et al. (2015) explored
erector spinae muscle activity during isometric hip extension
exercises performed with either the upper or lower body moving and with either neutral or maximal lumbar and hip extension.
In contrast, Comfort et al. (2011) compared the front and back squat with the same absolute load of 40 kg to the superman
exercise and reported no difference in lower
erector spinae muscle activity.
They reported no difference in
erector spinae muscle activity between
exercises.
When comparing the bent over row to the inverted row they reported superior
muscle activity in the lower
erector spinae in the bent over row but no differences between
exercises in the upper
erector spinae.
Finally, comparing the Romanian deadlift with various other
exercises, McAllister et al. (2014) reported that
erector spinae muscle activity was lower in the Romanian deadlift than in the glute - ham raise but similar in the Romanian deadlift and good morning
exercises.
Intervention — any acute study assessing the
muscle activity of the
erector spinae during the deadlift
exercise