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.
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!
The target
muscle is the erector
spinae, which runs the length
of your
back from neck to tailbone.
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.
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.
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.
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).
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.
Erector
spinae muscle activity was superior in the
back squat compared to the weighted sled exercise during the concentric phase
of the exercise.
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.
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.
Comparing the
back squat and deadlift, Hamlyn et al. (2007) explored erector
spinae muscle activity using 80 %
of 1RM load.
Other studies have also shown consistently greater erector
spinae muscle activity when performing the
back squat with higher relative loads between 30 — 75 %
of 1RM or 60 — 90 %
of 3RM, respectively (Willardson et al. 2009; Li et al. 2013; Aspe et al. 2014).
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.
Assessing the effect
of bar velocity, Manabe et al. (2007) found that performing the
back squat with quicker speeds with the same relative load increased erector
spinae muscle activity when compared to slower speeds.
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.
Similarly, Hamlyn et al. (2007) found that the
back squat and deadlift performed with 80 %
of 1RM produced superior erector
spinae muscle activity compared to the side plank.
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.