# @protein.papi_ on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DMyC54KR9Bv
- **Gondola URL:** https://gondola.cc/posts/32889768-proteinpapi-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/99edfb58de.jpg
- **Posted:** 2025-07-31T18:18:50.000+00:00
- **Account Owner:** Victor Miranda (@protein.papi_) — https://gondola.cc/protein.papi_

## Caption

WEAK LOWER BACK? LETS FIX THAT 🧰 
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 A strong lower back is essential for posture, injury prevention, and overall athletic performance. these five exercises specifically emphasize building strength in the lower back, along with related posterior chain and core stabilizers:

1: Bird Dogs

Why it’s great: Builds spinal stability and control, engaging the entire core with emphasis on the lower back.

Form tip: Keep hips square and back flat. Focus on control, not speed

2: Kettlebell Swings

Why it’s great: Trains explosive hip extension, spinal endurance, and posterior chain strength.

Form tip: Use a hip hinge, not a squat. The power comes from your hips, not your arms or shoulders.

3: Dead Bugs

Why it’s great: Trains core bracing and anti-extension, which helps protect the lower back during loaded movements.
Form tip: Keep your lower back pressed into the floor. Move slowly and controlled.

4: Back Extensions (a.k.a. Hyperextensions)

Why it’s great: Directly isolates the lower back muscles (erector spinae).
Progression: Start bodyweight → add plate or dumbbell across chest → slow tempo.

5: Romanian Deadlifts (RDLs)

Why it’s great: Targets the spinal erectors, glutes, and hamstrings — major players in lower back support.
Form tip: Keep a neutral spine, hinge at the hips, and lower the bar until you feel a stretch in the hamstrings.

Hope this helps! 

As always,

Peace and Movement ✌🏽
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For all programming and coaching programs touch the link in BIO 
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#lowerbackpain #lowerback #lowerbackpainrelief #lowerbackstretch

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## Tags

lowerbackpainrelief, lowerback, lowerbackstretch, lowerbackpain

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