Many squat variations appear to produce high levels
of erector spinae muscle activity, although machine squats may be less effective than free weight squats.
The deadlift produces very high levels
of erector spinae muscle activity, especially in the upper erector spinae.
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.
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.
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.
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.
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.
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.
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.
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.
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).
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.
They noted that
erector spinae muscle activity at the time
of lift off was 62 % and that
erector spinae muscle activity increased from lift - off to knee passage, where it was 84 %.
Gullet et al. (2008) explored
erector spinae muscle activity (at L3) in the back or front squat with 70 %
of 1RM.
Intervention — any acute study assessing the
muscle activity
of the
erector spinae during the split squat exercise
They reported superior
erector spinae muscle activity in the front squat compared to the back squat, possibly because
of the difference in relative load.
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 use
of instability devices (Swiss ball, stability cushion, BOSU ball) appears to affect
erector spinae muscle activity.
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.
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.
They reported that the
erector spinae muscle was greater when the back squat was performed on the floor with loads
of 90 and 100 %
of 1RM but there were no significant differences between conditions at 70 or 80 %
of 1RM.
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.
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.
Assessing the effect
of surface stability during back squats, Bressel et al. (2009) explored
erector spinae muscle activity during the barbell back squat with 50 %
of 1RM both when standing on the floor and when standing on a BOSU ball.
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.