Strengthen Your Lower Back with This Simple Move
We all want a strong, healthy lower back. A weak lower back can cause pain and limit our mobility. In this post, I'll share an easy exercise that can strengthen your lower back quickly.
"If you want a strong, healthy, lower back, then the glute bridge lift is going to be a staple in your routine." The glute bridge lift "is something that's very simple that you can do anytime anywhere. You can even do it while in bed or while laying on the couch."
The glute bridge lift works by strengthening your glutes and lower back. Here is the roper form: "To start lie down on your back and make sure that your heels are right underneath your butt with your toes facing straightforward." He cautions against pointing your toes too far outward or inward to protect your knees, ankles and back.
Next, "take your fingertips, and you're gonna push them away from your ears. So you're dropping your shoulders away from your ears, pushing your fingertips towards your heels." This posture is key. I recommend turning your palms up towards the sky to encourage good posture.
Before lifting your hips, engaging your core "to lift our hips while keeping our spine in a nice straight line from our pelvis all the way to the upper back." This may make the move harder, but it protects your back.
To do the lift, "Lift your toes to your nose, So the toes come up like this so we're driving in the heels and squeeze the glute muscles, lifting the butt off the ground." Only lift as high as is comfortable. At the top, actively squeeze your glutes.
Lower back down slowly while maintaining core engagement. Repeat for reps. Go "slow and controlled" while focusing on proper form.
Do 1 minute of glute bridges once or twice per day. You can also do 3 sets of 1 minute bridges 3 days per week after a 30-60 second rest.
"When you do it consistently for at least two to three weeks, you'll strengthen your lower back and your body will feel amazing because of it." Give this simple exercise a try to improve lower back strength and mobility!