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Back Extensions Nice stretch on the hammer, keeps the lower back strong, and develops the glutes. Do not round the lower back. Keep in neutral position. Focus on hinging at the hips. Stay Stronk!! #strengthtraining #gayman

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Dad Stronk

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10,768 просмотров • 1 месяц назад •via X (Twitter)

#strengthtraining#gayman
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Barbell Row Rings on my back are from cupping / massage 😊 The barbell row is a compound strength exercise targeting the back (lats, rhomboids, traps, rear delts) by hinging at the hips and pulling a barbell toward the torso. It builds a thick, strong back and enhances posture. Proper form requires a flat back, engaged core, and pulling toward the belly button at a 30–45° angle. Stay Stronk!! #strengthtraining #gaybear
1:08

Barbell Row Rings on my back are from cupping / massage 😊 The barbell row is a compound strength exercise targeting the back (lats, rhomboids, traps, rear delts) by hinging at the hips and pulling a barbell toward the torso. It builds a thick, strong back and enhances posture. Proper form requires a flat back, engaged core, and pulling toward the belly button at a 30–45° angle. Stay Stronk!! #strengthtraining #gaybear

Dad Stronk

15,900 просмотров • 2 месяцев назад

Romanian Deadlift, used straps because I was having pain inmy right hand. Straps also let you focus on the main lift and not hand fatigue. To perform a Romanian Deadlift (RDL) correctly, start standing with feet hip-width apart, holding a barbell or dumbbells. Hinge at the hips by pushing your glutes backward while keeping a flat back, slight knee bend, and the weight sliding down your legs. Lower until you feel a deep hamstring stretch. Stay Stronk!! #strengthtraining #gaybear
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Romanian Deadlift, used straps because I was having pain inmy right hand. Straps also let you focus on the main lift and not hand fatigue. To perform a Romanian Deadlift (RDL) correctly, start standing with feet hip-width apart, holding a barbell or dumbbells. Hinge at the hips by pushing your glutes backward while keeping a flat back, slight knee bend, and the weight sliding down your legs. Lower until you feel a deep hamstring stretch. Stay Stronk!! #strengthtraining #gaybear

Dad Stronk

15,412 просмотров • 2 месяцев назад

💪🏽 Master the back extension quickly with these form tips: 1️⃣ Core Stability: Brace your core, avoid over-arching. 2️⃣ Pad Setup: Position the pad below your hip for full motion. 3️⃣ Go Deep: Fully round and unround your lower back. 4️⃣ Squeeze & Hold: Tighten glutes and core throughout the movement. #BackStrength #StrengthTraining #Glutes #Athlete #StrengthTraining #FunctionalFitness #BackExtension #CoreWorkout #FitnessTips #GymHacks
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💪🏽 Master the back extension quickly with these form tips: 1️⃣ Core Stability: Brace your core, avoid over-arching. 2️⃣ Pad Setup: Position the pad below your hip for full motion. 3️⃣ Go Deep: Fully round and unround your lower back. 4️⃣ Squeeze & Hold: Tighten glutes and core throughout the movement. #BackStrength #StrengthTraining #Glutes #Athlete #StrengthTraining #FunctionalFitness #BackExtension #CoreWorkout #FitnessTips #GymHacks

Fernando Lopez

22,981 просмотров • 1 год назад

Notice how I am hinging at my hips. I am not bending my knees to squat the weight. My hips are high, my knees are slightly bent, and I am pushing my hips backwards. As I push my hips backwards, my core is tight, my lats are engaged, and I am focused on feeling the mind muscle connection in my glutes/hamstrings. Your lower back should not round or load🙅🏼‍♀️
0:32

Notice how I am hinging at my hips. I am not bending my knees to squat the weight. My hips are high, my knees are slightly bent, and I am pushing my hips backwards. As I push my hips backwards, my core is tight, my lats are engaged, and I am focused on feeling the mind muscle connection in my glutes/hamstrings. Your lower back should not round or load🙅🏼‍♀️

Miranda Cohen

27,523 просмотров • 2 лет назад

Back Chain Slides work the glutes, hamstrings, low back, & lower legs as you emphasize the proper foot to knee to glute position as you step. Work 5 steps in 1 direction & 5 steps in the other focusing on keeping back arched & strong arches in the foot.
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Back Chain Slides work the glutes, hamstrings, low back, & lower legs as you emphasize the proper foot to knee to glute position as you step. Work 5 steps in 1 direction & 5 steps in the other focusing on keeping back arched & strong arches in the foot.

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Properly dilating the hips-pelvis helps reduce pressure on the lower back and improve motor performance 🔥💪
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Properly dilating the hips-pelvis helps reduce pressure on the lower back and improve motor performance 🔥💪

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10 minutes a day to open the hips, relax the lower back, and improve posture
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10 minutes a day to open the hips, relax the lower back, and improve posture

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The power lift machine really hits those lower back muscles and glutes! #FitnessMotivation #gymgirl #gymmotivation
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The power lift machine really hits those lower back muscles and glutes! #FitnessMotivation #gymgirl #gymmotivation

GritGoddess - Fitness | Health | Inspiration

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Great routine for people who sit at desks. 5 minutes to feel stronger & pain free. Cat Cows increases the flexibility of the neck, shoulders and spine while stretching the muscles of the hips, back, abdomen and chest. Bird Dogs promote proper posture, improves stability, relieves low back pain and encourages a neutral spine while strengthening your core, hips and back. The McGill Crunch activates your core while keeping your lower back in a natural arched position. This minimizes stress on the spine while increasing endurance in your ab muscles and can relieve low back pain. Side planks work the obliques, which are one of the most underrated muscles in your body. They also strengthening your glutes, hips, and shoulders. Glute bridge holds work your glutes, hamstrings and lower back without putting pressure on your spine. When doing the core exercises make sure to BRACE your stomach as if Mike Tyson were to punch you in the stomach. This activates your core. When doing the full body or glute exercises make sure to squeeze your glutes as if you're trying to crush a quarter in your butthole. Do 6 reps of each exercise with slow and controlled movements while mentally activating your muscles. Try it out between desk sessions & let me know how it went.
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Great routine for people who sit at desks. 5 minutes to feel stronger & pain free. Cat Cows increases the flexibility of the neck, shoulders and spine while stretching the muscles of the hips, back, abdomen and chest. Bird Dogs promote proper posture, improves stability, relieves low back pain and encourages a neutral spine while strengthening your core, hips and back. The McGill Crunch activates your core while keeping your lower back in a natural arched position. This minimizes stress on the spine while increasing endurance in your ab muscles and can relieve low back pain. Side planks work the obliques, which are one of the most underrated muscles in your body. They also strengthening your glutes, hips, and shoulders. Glute bridge holds work your glutes, hamstrings and lower back without putting pressure on your spine. When doing the core exercises make sure to BRACE your stomach as if Mike Tyson were to punch you in the stomach. This activates your core. When doing the full body or glute exercises make sure to squeeze your glutes as if you're trying to crush a quarter in your butthole. Do 6 reps of each exercise with slow and controlled movements while mentally activating your muscles. Try it out between desk sessions & let me know how it went.

Dan Go

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The exercise that changed my life: The low back extension. I used to deal with chronic low back pain in my 20s and 30s. Part of my protocol was using the McGill Big 3 (bird dog, McGill Crunch, side planks) to strengthen the supportive muscles around the low back. I then used the back extension to strengthen the hips, glutes, and low back. Just a word of warning: Overextending your low back on this machine will make things worse. Activate from the hips and glutes and don't go past activation. 2-3 sets of 6-10 reps are enough to keep my low back strong, healthy, and pain free.
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The exercise that changed my life: The low back extension. I used to deal with chronic low back pain in my 20s and 30s. Part of my protocol was using the McGill Big 3 (bird dog, McGill Crunch, side planks) to strengthen the supportive muscles around the low back. I then used the back extension to strengthen the hips, glutes, and low back. Just a word of warning: Overextending your low back on this machine will make things worse. Activate from the hips and glutes and don't go past activation. 2-3 sets of 6-10 reps are enough to keep my low back strong, healthy, and pain free.

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They are 2 categories of Men. 1. Suffering from Lower Back Pain 2. Strong Lower Back attributable to Strength & Conditioning in the Gym.
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They are 2 categories of Men. 1. Suffering from Lower Back Pain 2. Strong Lower Back attributable to Strength & Conditioning in the Gym.

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Lower back tightness often stems from stiff hips and limited spinal rotation. This movement takes your hips through a controlled rotation while your obliques guide the twist and your lower spine moves gently. As your spine rotates, the tight muscles around your lower back start to release, helping restore mobility and ease tension built up from sitting or inactivity. Simple movements like this can free up the hips, take pressure off the spine, and bring relief to your lower back. Go slowly and let the rotation happen naturally.
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Lower back tightness often stems from stiff hips and limited spinal rotation. This movement takes your hips through a controlled rotation while your obliques guide the twist and your lower spine moves gently. As your spine rotates, the tight muscles around your lower back start to release, helping restore mobility and ease tension built up from sitting or inactivity. Simple movements like this can free up the hips, take pressure off the spine, and bring relief to your lower back. Go slowly and let the rotation happen naturally.

Donny the great

25,433 просмотров • 2 месяцев назад

This home lunge superset isn't for the faint of heart. The burning heat in your legs will beg you to stop, but the strength and growth you'll reap make it all worth it. 4 sets of 12 forward lunges, then 12 Reverse right away. Build a lower body that stands the test of time: Lunge Form Cues Set-Up: Stand tall with feet hip-width apart, hands on hips or at your sides. Alignment: Keep your chest up and shoulders back. Step: Take a big step forward, lowering your hips until both knees are bent at 90 degrees. Brace: Engage your core and maintain balance as your front foot lands to stabilize the movement. Push: Drive through your front heel to return to the starting position. Breathing: Inhale as you lower into the lunge, exhale as you push back up. 5 Lunge mistakes and how to avoid them 1. Taking Too Small a Step - What Happens: A short step limits the range of motion, reducing muscle activation in the glutes and quads. - Fix: Step far enough forward to allow both knees to bend at 90 degrees. 2. Rising Onto the Front Toes - What Happens: Lifting the heel shifts balance and reduces engagement of the glutes and hamstrings. - Fix: Keep your front foot flat, pressing firmly through the heel. 3. Poor Hip Alignment - What Happens: Tilting or rotating the hips reduces balance and proper muscle engagement. - Fix: Keep your hips square and aligned with your torso throughout the movement. 4. Feet Too Narrow or Wide - What Happens: Misaligned foot placement reduces stability and increases the chance of losing balance. - Fix: Keep your feet hip-width apart to maintain balance and proper alignment during the lunge. 5. Not Engaging the Core - What Happens: A weak core reduces balance and stability, increasing the risk of wobbling. - Fix: Brace your core upon landing to absorb the impact and keep your torso steady and aligned. Reverse Lunge Form Cues Set-Up: Stand tall with feet hip-width apart, hands on hips or at your sides. Alignment: Keep your chest lifted, core engaged, and shoulders back. Step: Step one leg back, lowering your hips until both knees are bent at 90 degrees. Land: Land on the top of your back foot with the toes pointed to stretch the ankle and prevent assistance from the toes. Push: Drive through your front heel to return to the starting position. Breathing: Inhale as you lower into the lunge, exhale as you push back up. 5 Reverse Lunge Mistakes and how to avoid them: 1. Using the Toes for Support on the Back Foot - What Happens: Relying on the back toes reduces the stretch in the ankle and shifts focus away from the front leg. - Fix: Land on the top of your back foot with the toes pointed to stretch the ankle and isolate the front leg fully. 2. Leaning Forward - What Happens: Leaning forward places unnecessary strain on the lower back and reduces engagement of the glutes and quads. -Fix: Keep your chest up and shoulders back to maintain an upright posture.Letting the Front Knee 3. Collapse Inward - What Happens: Knee valgus increases stress on the knee joint and reduces stability. - Fix: Ensure the front knee tracks over the middle of your foot throughout the movement. 4. Letting the Front Knee Collapse Inward - What Happens: Knee valgus increases stress on the knee joint and reduces stability. - Fix: Ensure the front knee tracks over the middle of your foot throughout the movement. 5. Pushing Off the Back Foot - What Happens: Using the back foot to assist reduces the workload on the front leg. - Fix: Focus on driving through the heel of the front foot to return to the starting position.
0:25

This home lunge superset isn't for the faint of heart. The burning heat in your legs will beg you to stop, but the strength and growth you'll reap make it all worth it. 4 sets of 12 forward lunges, then 12 Reverse right away. Build a lower body that stands the test of time: Lunge Form Cues Set-Up: Stand tall with feet hip-width apart, hands on hips or at your sides. Alignment: Keep your chest up and shoulders back. Step: Take a big step forward, lowering your hips until both knees are bent at 90 degrees. Brace: Engage your core and maintain balance as your front foot lands to stabilize the movement. Push: Drive through your front heel to return to the starting position. Breathing: Inhale as you lower into the lunge, exhale as you push back up. 5 Lunge mistakes and how to avoid them 1. Taking Too Small a Step - What Happens: A short step limits the range of motion, reducing muscle activation in the glutes and quads. - Fix: Step far enough forward to allow both knees to bend at 90 degrees. 2. Rising Onto the Front Toes - What Happens: Lifting the heel shifts balance and reduces engagement of the glutes and hamstrings. - Fix: Keep your front foot flat, pressing firmly through the heel. 3. Poor Hip Alignment - What Happens: Tilting or rotating the hips reduces balance and proper muscle engagement. - Fix: Keep your hips square and aligned with your torso throughout the movement. 4. Feet Too Narrow or Wide - What Happens: Misaligned foot placement reduces stability and increases the chance of losing balance. - Fix: Keep your feet hip-width apart to maintain balance and proper alignment during the lunge. 5. Not Engaging the Core - What Happens: A weak core reduces balance and stability, increasing the risk of wobbling. - Fix: Brace your core upon landing to absorb the impact and keep your torso steady and aligned. Reverse Lunge Form Cues Set-Up: Stand tall with feet hip-width apart, hands on hips or at your sides. Alignment: Keep your chest lifted, core engaged, and shoulders back. Step: Step one leg back, lowering your hips until both knees are bent at 90 degrees. Land: Land on the top of your back foot with the toes pointed to stretch the ankle and prevent assistance from the toes. Push: Drive through your front heel to return to the starting position. Breathing: Inhale as you lower into the lunge, exhale as you push back up. 5 Reverse Lunge Mistakes and how to avoid them: 1. Using the Toes for Support on the Back Foot - What Happens: Relying on the back toes reduces the stretch in the ankle and shifts focus away from the front leg. - Fix: Land on the top of your back foot with the toes pointed to stretch the ankle and isolate the front leg fully. 2. Leaning Forward - What Happens: Leaning forward places unnecessary strain on the lower back and reduces engagement of the glutes and quads. -Fix: Keep your chest up and shoulders back to maintain an upright posture.Letting the Front Knee 3. Collapse Inward - What Happens: Knee valgus increases stress on the knee joint and reduces stability. - Fix: Ensure the front knee tracks over the middle of your foot throughout the movement. 4. Letting the Front Knee Collapse Inward - What Happens: Knee valgus increases stress on the knee joint and reduces stability. - Fix: Ensure the front knee tracks over the middle of your foot throughout the movement. 5. Pushing Off the Back Foot - What Happens: Using the back foot to assist reduces the workload on the front leg. - Fix: Focus on driving through the heel of the front foot to return to the starting position.

Alex Bernier

14,524 просмотров • 1 год назад

These 4 exercises you can do in bed will loosen your lower back, relax your hips, and make you flexible for the whole day.
0:23

These 4 exercises you can do in bed will loosen your lower back, relax your hips, and make you flexible for the whole day.

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Forward head posture isn’t just a neck issue. It often starts lower in the body — from the feet to the hips and upper back. Real change comes from restoring alignment from the ground up, plus consistent daily habits, not forcing the head back.
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Forward head posture isn’t just a neck issue. It often starts lower in the body — from the feet to the hips and upper back. Real change comes from restoring alignment from the ground up, plus consistent daily habits, not forcing the head back.

Cardio Arena

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Do you have lower back pain? A lot of the times, it’s simply because you have a weak posterior chain - glutes/hamstrings/lower back strength Add these at the beginning or end of your next workout! I didn’t get to a 500# squat & deadlift by accident 🧠
1:52

Do you have lower back pain? A lot of the times, it’s simply because you have a weak posterior chain - glutes/hamstrings/lower back strength Add these at the beginning or end of your next workout! I didn’t get to a 500# squat & deadlift by accident 🧠

traevon.eth

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