Lumbar Spine
The five vertebrae of the lower back that bear most of the body's weight and provide stability during lifting.
Updated
The lumbar spine (L1-L5) is built for stability rather than mobility, supporting the trunk during heavy loads. Maintaining a neutral lumbar position during exercises like squats and deadlifts is critical for safety. Excessive flexion (rounding) under load is a common injury mechanism. Core bracing, proper hip hinge mechanics, and appropriate load selection are key strategies for protecting the lumbar spine during resistance training. The NHS recommends strengthening core muscles to support lower back health.
Examples
- Neutral spine maintained during deadlifts
- Core bracing to protect L-spine under load
- McGill big three exercises for lumbar stability
Related Terms
Exercises that train the lower back
27 exercises in the library target the lower back as their primary muscle.
Common questions
What is Lumbar Spine?
The five vertebrae of the lower back that bear most of the body's weight and provide stability during lifting. The lumbar spine (L1-L5) is built for stability rather than mobility, supporting the trunk during heavy loads.
What exercises train the Lumbar Spine?
Good options include Atlas Stones, Axle Deadlift, Barbell Deadlift, Cat Stretch, Child's Pose. Each links to a step-by-step guide with demonstration images.
What are examples of Lumbar Spine?
Neutral spine maintained during deadlifts; Core bracing to protect L-spine under load; McGill big three exercises for lumbar stability.
Put it into practice
12-Week Muscle Building · £29
A 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus