How to exercise a person's erector spinae muscles? In fact, there are many exercises. Among these movements, some are very effective and some are not so good. So what exercises should be done to strengthen the erector spinae? Muscle, I believe some people still understand. So, what are the exercises for the erector spinae muscles? Let’s take a look below!

Bent-leg deadlift

Stand with your feet in a figure eight shape, Before placing the barbell on the body, bend your knees and lean over, hold the barbell with both hands, with a grip distance of about shoulder width or shoulder width, raise your head slightly, straighten your chest, tighten your back and hips, tilt your upper body forward at about 45 degrees; use force on your leg muscles Extend your knees to lift the bell and pause. Then bend your knees and lower slowly to restore. In order to improve the exercise effect, bend your knees and lower the barbell without letting it touch the ground; when it reaches the highest point, abduct your shoulders as much as possible, raise your head and chest, and pause for 3 seconds. Restore, repeat.

Goat Stand Up

Lie prone on a Roman chair with your upper body bent forward , with your feet fixed and your hands holding your head or carrying a barbell on your shoulders. Push your upper body upward as much as possible, and when it reaches the highest point, stay still for a second. Then reply slowly. Note that when the body falls, it should be slower, and the time to reach the lowest point is 2 seconds. When the body rises, it should be faster, try to take one second. Within a group, the frequency of slow down and quick start should be maintained as much as possible.

Lie prone on both ends

Lie prone on the floor with your arms straight forward. , stretch your legs back and straighten. InhaleSqueeze your abs while lifting your arms and legs up off the floor at the same time, stretching your abdominal muscles. Contract your erector muscles, pause briefly, then slowly exhale and relax, returning to the original position.

Bend your legs and bend over

Put the bell on the back of your neck and shoulders with both feet, raise your chest, tighten your abdomen, and tighten your waist. Both hands must hold the barbell firmly. Inhale, bend the upper body forward fully until the lower back is parallel to the ground. At this time, the hips should move backward so that the center of gravity of the body is behind the heels. Pause for 3-4 seconds; then use the strength of the lower back muscles to Stand up straight and restore, then breathe naturally after restoring; repeat the exercise. During the movement, bend your legs slightly at the knees. Breathing method: Inhale when bending forward and exhale when straightening.