They reported no difference
in erector spinae muscle activity between exercises.
Similarly, Andersen et al. (2014) compared the back squat and split squat with the same relative loads (6RM) and also found no difference
in erector spinae muscle activity between conditions.
Comparing two different velocities using an isokinetic machine deadlift, Noe et al. (1992) found no differences
in erector spinae muscle activity between two different bar speeds (45.7 vs. 30.5 cm / s).
They reported no difference
in erector spinae muscle activity between the two squat variations despite a greater absolute load being lifted during the back squat.
They reported no difference
in erector spinae muscle activity between conditions.
Nuzzo et al. (2008) reported no differences
in erector spinae muscle activity between the back squat and deadlift.
Not exact matches
Other
muscles in this region include the internal, external and transverse obliques, the
erector spinae, transverse abdominus and quadratus lumborum.
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.
What we know as «the core» is
in fact a complex series of
muscles that include the pelvic floor
muscles, transversus abdominis, multifidus, internal and external obliques, rectus abdominis,
erector spinae, the diaphragm, latissimus dorsi, gluteus maximum and trapezius.
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.
For those with scoliosis, some sections of the multifidus and
erector spinae, supportive
muscles running along the spine, will need strengthening (particularly on the side that's convex)
in order to hold this new, more neutral alignment.
At the end of the research, it was found out that there was increased
muscle activation
in the thoracic
erector spinae.
Comparing free weight and machine squats, while some researchers have reported lower
erector spinae muscle activity
in the Smith machine squat than
in the free weight back squat, with both the same absolute (Anderson and Behm, 2005) and relative (Fletcher and Bagley, 2014) loads, Schwanbeck et al. (2009) found no differences (using the same relative loads).
In addition to strong ligaments, there are a number of incredibly strong
muscles that surround the SIJ, including the
erector spinae, psoas, quadratus lumborum, piriformis, abdominal obliques, gluteal
muscles, and hamstrings.
Based on changes
in muscle activity with load, bar speed, and ROM, the prime movers
in the back squat include the quadriceps, gluteus maximus and
erector spinae.
A good place to start is with the deadlift, to warm up the
erector spinae muscle groups (the
muscles along the spine) along with the glutes and hamstrings
in a relatively natural movement.
The
erector spinae muscles of the lower back work isometrically to keep the spine
in an extended position while the hamstrings and gluteus maximus work isotonically to perform hip extension.
In addition to the high quad activation, the Front Squat also requires the muscles of the lower back, the erector spinae, to work hard in order to maintain the upright upper body posture and avoid collapsin
In addition to the high quad activation, the Front Squat also requires the
muscles of the lower back, the
erector spinae, to work hard
in order to maintain the upright upper body posture and avoid collapsin
in order to maintain the upright upper body posture and avoid collapsing.
In this super ab routine, you will target all areas of the mid-section: rectus abdominus (the six pack), internal and external obliques, transverse abdominus (the deep muscle that act as a corset pulling in your lower belly and supporting your lower back), erector spinae muscles (muscles which line the spine) and lumbar muscles (muscles of the lower back
In this super ab routine, you will target all areas of the mid-section: rectus abdominus (the six pack), internal and external obliques, transverse abdominus (the deep
muscle that act as a corset pulling
in your lower belly and supporting your lower back), erector spinae muscles (muscles which line the spine) and lumbar muscles (muscles of the lower back
in your lower belly and supporting your lower back),
erector spinae muscles (
muscles which line the spine) and lumbar
muscles (
muscles of the lower back).
In order to stabilize the torso, the lower - back (
erector spinae)
muscles are forced to work very hard.
At the top of the lift you should feel the tension
in the lower back
muscles (
erector spinae).
Andersen et al. (2005) similarly found that lower
erector spinae muscle activity was similar
in barbell back squats and smith machine squats with the same absolute load but they found superior
muscle activity
in the upper
erector spinae in the barbell squat.
In the horizontal back extension, erector spinae muscle activity was greater in maximal lumbar and hip extension than in neutra
In the horizontal back extension,
erector spinae muscle activity was greater
in maximal lumbar and hip extension than in neutra
in maximal lumbar and hip extension than
in neutra
in neutral.
They reported that
erector spinae muscle activity was not different between deadlift variations
in either the ascending or descending phases.
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.
When performing the squat variations with 90 % of 3RM,
muscle activity of the
erector spinae was superior
in the back squat during the ascending phase (94.7 ± 20.8 vs. 79.8 ± 22.5 % of MVC) while there was no difference during the descending phase (72.1 ± 22.2 vs. 69.7 ± 13.5), respectively.
Furthermore, both upper and lower
erector spinae muscle activity were higher
in the descending phase compared to the ascending phase at knee joint angles of 90 — 61 degrees (lift - off and lower third).
They reported no difference
in either upper or lower
erector spinae muscle activity during the ascending phase of the lift.
In this model, tight
erector spinae or hip flexor
muscles and / or weak abdominal and / or gluteus maximus
muscles produce excess anterior pelvic tilt (Waryasz, 2010).
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.
Gullet et al. (2008) explored
erector spinae muscle activity (at L3)
in the back or front squat with 70 % of 1RM.
They reported superior
erector spinae muscle activity
in the front squat compared to the back squat, possibly because of the difference
in relative load.
The
erector spinae displays a greater proportion of type I
muscle fibers than type II
muscle fibers, with type I
muscle fiber proportion ranging between 63 — 73 % and 62 — 74 %
in the lumbar and thoracic regions, respectively.
They reported very low
erector spinae muscle activity
in all plank variations.
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 deadlift
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 deadlift
in the deadlift, while the lower
erector spinae displays equally high
muscle activity
in both squats and deadlift
in both squats and deadlifts.
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.
Knowledge of the
muscle fiber type of the
erector spinae may be of interest to strength and conditioning coaches
in order to tailor their resistance - training program accordingly, especially if
muscle hypertrophy is important.
It appears that
in many traditional core exercises
erector spinae muscle activity is relatively low.
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.
Sirca et al. (1985) reported that the
erector spinae at the lower thoracic region (at T9) displayed 73 — 74 % type I
muscle fibers,
in female individuals.
It appears that neither the back squat nor the deadlift produce superior
muscle activity
in both regions of the
erector spinae.
Therefore there appears to be no benefit of using unstable loads
in the back squat to enhance
erector spinae muscle activity.
The
erector spinae displayed highest
muscle activity
in the gute - ham raise, followed by the prone leg curl, Romanian deadlift and good morning.
Upper
erector spinae displays greater
muscle activity
in the deadlift compared to the back squat.
They reported that upper
erector spinae muscle activity was highest
in the log lift and tire flip exercises.
However,
muscle activity at 90 % of 1RM was higher
in the deadlift
in the upper
erector spinae (143 ± 55 vs. 112 ± 48 % of MVC) and lower
erector spinae (138 ± 51 vs. 118 ± 38 % of MVC), respectively.
The researchers reported that
erector spinae muscle activity was high
in all conditions.
In contrast, upper erector spinae (L1 and L2) displayed superior muscle activity in the conventional deadlift when compared to the back squa
In contrast, upper
erector spinae (L1 and L2) displayed superior
muscle activity
in the conventional deadlift when compared to the back squa
in the conventional deadlift when compared to the back squat.
They reported that
erector spinae muscle activity was superior
in the elastic resistance condition compared with to the machine condition.
Despite greater 10RM loads
in the partial squat (78.4 ± 4.6 kg) compared to the parallel squat (51.2 ± 3.1 kg),
erector spinae muscle activity was superior when performing the parallel squat condition.