Intervention — any acute study assessing the muscle activity
of the erector spinae during the deadlift exercise
Many squat variations appear to produce high levels
of erector spinae muscle activity, although machine squats may be less effective than free weight squats.
Only a limited number of studies have investigated the fascicle length
of the erector spinae.
The deadlift produces very high levels
of erector spinae muscle activity, especially in the upper erector spinae.
A limited number of studies have described the muscle thickness
of the erector spinae.
On inspection, the most inferior area
of the erector spinae appears as one common muscle belly.
It appears that neither the back squat nor the deadlift produce superior muscle activity in both regions
of the erector spinae.
Several studies have investigated the physiological cross-sectional area
of the erector spinae.
Regardless of pennation angle, it appears that the upper and lower fibers
of the erector spinae have a similar physiological cross-sectional area.
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.
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.
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.
The upper and lower fibers
of the erector spinae have a similar physiological cross-sectional area.
Owing to the shape and multiple attachment sites
of the erector spinae, it appears appropriate to measure the muscle size at known distances throughout the length of the muscle, standardised to the vertebrae.
Intervention — any acute study assessing the muscle activity
of the erector spinae during the split squat exercise
It appears that the size
of the erector spinae decreases with disc level and the largest size are at the L3 - L4 and the smallest at the L5 - S1 (Gungor et al. 2015).
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.
Assessing the effects of cues, Bressel et al. (2009) found that conscious efforts to contract the abdominal muscles during squats did not affect the muscle activity
of the erector spinae.
Not exact matches
Your back is made up
of four main muscles — rhomboids, traps, lattissimus dorsi and
erector spinae.
For good posture, it's important to tone the
erector spinae muscles along the back
of your spine.
Core stability and strength needs to include the muscles
of your back including
erector spinae and rhomboid muscles.
Bridge builds strength in the glutes and
erector spinae, which help you maintain proper posture when you're sitting or standing for an extended period
of time.
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.
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.
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.
Strategically training your back muscles — and I'm talking about your rhomboids (between your shoulder blades), your trapezius — or traps — your
erector spinae column (long chain along your spine) the more support and balance you will give to the front
of your body, the less pain you will have and you will decrease your risk
of injury!
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.
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.
The
erector spinae (sometimes known as sacrospinalis) is often described as a group
of different muscles called iliocostalis, longissimus and spinalis.
At the end
of the research, it was found out that there was increased muscle activation in the thoracic
erector spinae.
The target muscle is the
erector spinae, which runs the length
of your back from neck to tailbone.
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.
A number
of incredibly strong muscles surround the SIJ, including the
erector spinae, psoas, quadratus lumborum, piriformis, abdominal obliques, gluteal muscles, and hamstrings.
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.
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 %.
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.
Some
of the back muscles are called the
erector spinae group — this simply means that their job is to keep the spine erect.
Many large and small muscles have relationships with the ligaments
of the sacroiliac joint including the piriformis (see «piriformis syndrome», a condition often related with sacroiliac joint dysfunction), biceps femoris, gluteus maximus and minimus,
erector spinae, latissimus dorsi, thoracolumbar fascia, and iliacus.
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).
The dorsal raise uses the lower back (
erector spinae) and works the extensor muscles on either side
of the spine.
Erector
spinae or spinal
erectors are groups
of muscles and tendons that can be found at the back
of our body.
At the top
of the lift you should feel the tension in the lower back muscles (
erector spinae).
The prone lying back extension exercise is a maneuver utilized to work the
erector spinae and other smaller stabilizing muscles
of the back.
However, the rectus abdominis may also function to stabilise the spine by way
of cocontraction with the
erector spinae and thus increasing joint stiffness.
The superficial
erector spinae of the thoracic spine displays a pennation angle
of 12.6 degrees, while the lumbar region displays a pennation angle
of 13.8 degrees.
Noe et al. (1992) assessed
erector spinae muscle activity during an isokinetic machine deadlift, and found that
erector spinae muscle activity peaked at 83 %
of lift height, which was after the point where peak force output was produced (67 %
of lift).
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.
Jackson et al. (2008) compared the COV
of the EMG amplitude (linear envelope) in the thoracic and lumbar
erector spinae between MVICs and SVICs, during prone, seated, and standing trunk flexion tasks.
Assessing the effects
of equipment, Escamilla et al. (2002) explored
erector spinae muscle activity (at L3) during conventional and sumo deadlifts with and without a weightlifting belt.
Comparing the effect external resistance type, Saeterbakken et al. (2014) explored
erector spinae muscle activity during the back squat with 6RM loads using either a barbell or a combination
of a barbell and elastic resistance (where elastic resistance comprised between 25 — 40 % total load, depending on the phase
of the lift).