5 Exercises To Help Strengthen Your Lower Back

I was asked about exercises to help strengthen your lower back.

The lower back is grouped into your CORE. So, basically, strengthening your abs and lower back go hand in hand.

If one is weak, the other may suffer. These 5 exercises help to strengthen your whole core, and in turn, gets your lower back stronger.

1. Deadlifts

Deadlifts will probably be on almost every “Exercises to make ________ stronger”. It works just about your whole body. With your core and lower back being at the top of the list.

Any variation works. Dumbbells, Kettlebells, Barbell, Sandbags… Keys is to keep your head straight, back flat, and a slight bend in the knees (not a full squat).

2. Planks

Probably the simplest way to strengthen your core. Planks (especially high and low planks) work your entire core.

Tips: Head neutral. Back flat. Hands in line with shoulders. Butt in line with back.

3. Superman Holds

Aim for 3-5 second intervals to start. Lay on your belly. Extend you arms out in front of you. Elevate your feet (like you’re FLYING!). Hold. Rest. Repeat.

Success! You're on the list.

4. Bird Dog Reach

Down on all fours (hands inline with shoulders). Extend your left arm and right leg out, reset, then do your right arm and left leg. Aim for 8-12 reps each side

5. Cat Cow

This one is more of a yoga movement (and i’m really not the yogi you should follow lol), but it is great for your core and back

Heres a quick video for a demo on how to properly do this pose:

Do you do any other movements to help? Put them in the comments if you do.

GoWoD Mobility App 1 Month Review

I’ve been wanting to get into a stretching/mobility/yoga routine for a while. I’ve started a few different things, but nothing stuck.

YouTube videos. Nope.

Pinterest posts. Nope.

Doing it myself. Definitely nope lol.

I follow a lot of different athletes, and a lot of high end CrossFit athletes use, and are sponsored by, GOWOD. So, I figured, if it was good enough for some of the fittest people in the world, it has to be at least worth checking out.

It’s an app. Which is great for me, because my phone is an extension of my hand.

Download. 14 Day Free Trial? Yes!

I put in all the basic info about myself, then take the initial mobility test.

It only takes a couple minutes, going through a bunch of different movements and motions. Trying to find out where my strong and weak points are. Once it’s done, it gives an overall percentage of mobility, and my strong and weak points.

My Day 1 Results

As you see, my strong point was my shoulders, and my weak points were my posterior chain.

From there, it built an option for a daily mobility routine (8/15/22 minutes), with a focus on my posterior chain.

It basically tells you to do your homework, and retest in a month.

Success! You're on the list.

Some of the features:

There’s an option for pre & post workout stretching. Where you log in what exercises you’re doing today (squats, deadlifts, bench press, running, etc…) and put you desired time in, and it gives you a routine to do before and after your workout.

You can pick and choose your own routine based on:

TYPE: Massage, Banded Stretching, Stretching

ZONE: Pick a body part to work on, and a list of stretches pop up

TOOL: Choose stretches based on your accessible equipment (Barbell, Foam Roller, Bands, Lacrosse Ball, or nothing)

Overall Thoughts:

I think this is a well put together app and program.

It has a large library of mobility/stretching exercises to do for your full body.

The interface is super easy to use.

It’s not targeted for the commercial gym goer. This app is marketed for CrossFit style training. So, if you’re about machines and cable resistance in the gym, this may not be for you. 

Rating: 8.75/10

I really enjoy the app. I’ve used it almost every day. And will continue to. I say, at least try out the free 14 day trial. 

If you enjoyed this blog review, let me know if I should do more of these.