Top 5 Exercises For A Better Back
For best results, perform the following exercises in consecutive order, completing 3 sets of 15 reps of each exercise before you move on to the next one. Rest for 60 seconds between each set. Go!
1. SINGLE-LEG SMITH MACHINE BOX SQUAT
Set up a box or an aerobic step inside a Smith machine. Position the bar across your upper traps and place one foot on the platform while the other should hang straight down off the floor. Unrack the bar and extend the non-working leg forward at a 45-degree angle. Keeping your back neutral, lower yourself down until your working quad is slightly past parallel to the floor. Squeeze your glutes and drive through the heel to return to a standing position and repeat.
2. LATERAL STEP-UP WITH KICKBACK
Stand to the left side of a box. Step sideways onto the box with your right leg, keeping the left leg straight. Squeeze your abs and left glute and bring your left leg behind you in a kickback motion. Perform the movement in a controlled manner and avoid bouncing. Hold for a second, then step off the box. Complete all reps with the right leg before switching legs.
3. UNILATERAL STIFF-LEG DEADLIFT
Bring your feet close together as you hold a dumbbell in your right hand with an overhand grip. Keeping your head up, extend your right arm. Maintain a tight arch in the lower back. Slightly bend your right knee while keeping your left leg straight and hinge at the hips to lower your torso toward the floor. Your left leg should come up in a straight line behind you. Keep your abs and your right glute as tight as possible through the movement. Slowly return to a standing position and complete all remaining reps before switching legs.
4. SPLIT SQUAT
As you stand in front of a bench, extend and elevate one foot back and place it on the top of the bench so that the sole of your shoe is almost parallel to the floor. Hold a dumbbell in each hand and let them hang at the sides. Flex your front knee and lower your body toward the ground, while keeping your back neutral, until your thigh is almost parallel to the ground. Make sure that your front knee is in line with the foot. At the bottom, squeeze your glute and drive through the heel to extend the knee and hip and return to standing position.
5. SIDE BAND WALKING
Tie a resistance band just below your knees in a standing position. Slightly bend the hips and knees and get into a quarter-squat position but place your feet a bit more than shoulder width apart and keep your head and chest up and your toes pointed forward. Keeping your abs tensed and staying low, slowly step to the right with your right leg first, then your left, keeping the tension on the band. Complete all reps with your right leg, then switch sides and lead with your left leg.
