Full Back Raise

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The Full Back Raise workout is a bodyweight exercise that primarily targets the lower back.

By using only bodyweight, this workout effectively engages and strengthens the muscles in the lower back.

Unlike other exercises, the Full Back Raise avoids overstating the effect on auxiliary muscles.

Overall, this workout is an efficient way to specifically target and strengthen the lower back muscles.

Stand with your feet shoulder-width apart, toes pointing forward.
Place your hands on your hips, keeping your back straight and your core engaged.
Slowly bend forward at your hips, lowering your upper body towards the floor.
Continue bending forward until your upper body is parallel to the floor, keeping your back straight.
Pause briefly at the bottom position, then slowly raise your upper body back to the starting position.
Repeat the movement for the desired number of repetitions.
Remember to maintain control throughout the exercise, focusing on using your back muscles to lift your upper body.

Start by lying face down on a mat or comfortable surface, with your legs extended and your arms by your sides. Position your hands slightly wider than shoulder-width apart, palms facing down.
Engage your core muscles by drawing your belly button towards your spine. This will help stabilize your body throughout the exercise and protect your lower back.
As you inhale, press your forearms and toes into the ground, lifting your chest, shoulders, and thighs off the mat. Keep your gaze down to maintain a neutral spine alignment and avoid straining your neck.
Exhale as you slowly lower your body back down to the starting position, maintaining control and engaging your lower back muscles throughout the movement. Focus on the mind-muscle connection, feeling the contraction in your lower back.
Remember to breathe continuously and avoid holding your breath. Aim to perform the exercise with proper form and control rather than rushing through it. Gradually increase the number of repetitions and sets as you progress, challenging yourself while listening to your body’s limits.