During the 1 handed swing, the opposite side (from the kettlebell hand) upper erector spinae displayed superior muscle activity compared to the kettlebell side (35 ± 15 vs. 42 ± 13 %), while there was no difference in
lower erector spinae muscle activity between sides.
In contrast, in the descending phase, both upper and
lower erector spinae muscle activity grew higher as the knee angle increased from the top portion of the lift (0 — 30 degrees knee flexion) to the bottom portion (61 — 90 degrees knee flexion).
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.
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.
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.
Lower erector spinae muscle activity is very high during both back squats and deadlifts.
Therefore, it appears that
the lower erector spinae muscle activity is relatively high regardless of load, while thoracic erector spinae muscle activity displays a larger increase between loads < 60 % and loads of > 80 % of 1RM.
It is therefore currently unclear whether
lower erector spinae muscle activity is different between barbell and machine squats.
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.
They reported no difference in either upper or
lower erector spinae muscle activity during the ascending phase of the lift.
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).
Additionally, they reported superior
lower erector spinae muscle activity during the bent over row and inverted row compared to the standing cable row.
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.
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.
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).
They reported very
low erector spinae muscle activity in all plank variations.
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.
Targeting the
erector spinae column (those 3 long skinny
muscles that run up and down our spine and keep us erect) and the
lower back
muscles is a smart move for lifting and shaping the glutes.
If you want to create a lifted derriere, doing moves that engage the
erector spinae column (the
muscles that run up and down your spine) and
lower back
muscles is one of the keys.
While training your back, you should also aim for the upper and
lower trapezius, the rhomboids, rear delts, teres major and minor
muscles and the
erector spinae (spinal
erectors).
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.
This
lower back exercise works the hamstrings (back thigh), gluteal (butt), and all the back
muscles, especially the
erector spinae (
lower back)
muscle.
Studies have shown that using a weight belt either has little effect at all on the
erector spinae muscles (
lower back
muscles) or an increase of their engagement by up to 25 %.
You now need to hold this position firmly, with a straight body line from shoulders to ankles, using your stomach
muscles (abdominals) and
lower back (
erector spinae) to maintain the position.
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 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 order to stabilize the torso, the
lower - back (
erector spinae)
muscles are forced to work very hard.
The dorsal raise uses the
lower back (
erector spinae) and works the extensor
muscles on either side of the spine.
At the top of the lift you should feel the tension in the
lower back
muscles (
erector spinae).
To perform the raise, lift your head and upper chest off the floor using your
lower back
muscles (
erector spinae).
It appears that the upper
erector spinae displays its maximum
muscle activity when performing the deadlift, while the
lower erector spinae appears to display equally high
muscle activity when performing either squats or deadlifts.
During many traditional core exercises (like plank and push - up variations, leg raises, and abdominal roll - outs),
erector spinae muscle activity is
low.
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.
The highest
erector spinae muscle activity is displayed as the bar is
lowered during the descending phase until its peak, but
erector spinae muscle activity is similar throughout the whole of the ascending phase.
Nuzzo et al. (2008) compared the upper (at L1) and
lower (at L5)
erector spinae muscle activity during the birddog, hip bridge with feet on swiss ball, and back extension from a swiss ball.
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.
It appears that in many traditional core exercises
erector spinae muscle activity is relatively
low.
They reported that the upper and
lower instability condition produced superior
erector spinae muscle activity compared to the upper body instability condition (23 ± 28 % vs. 7 ± 4 % MVIC).
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.
Therefore, even when using
low loads, compound exercises display superior
erector spinae muscle activity compared to front and side plank 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.
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.
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.
Therefore, it appears that the
erector spinae displays greater
muscle activity in the upper region in the deadlift compared to the back squat, but it is unclear whether a difference in
muscle activity exists between the deadlift and the back squat in the
lower erector spinae.
Initially, this fear may look sensible: lifting several hundred pounds off the floor — levying all the pressure on the back, especially on the
erector spinae and
low - back
muscles — would result in a lumbar and thoracic disaster.
She is in fact the opposite of kyphosis because she is contracting her postural
muscles (
erector spinae) and since her shoulders are back in a retracted position she is working her
lower and middle traps and rhomboids.
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.