Nordic Hyper GHD

Back to all stories
Training

5 Best Exercises for a Stronger Low Back

PUBLISHED ON Jul, 24, 2024

Top 5 Best Low Back Movements 

A weak lower back can make life harder. It can affect sitting, standing, walking, and exercising. Your lower back is a key part of your core, protecting your body while helping with balance, movement, and stability.

It's common to think that stretching is all you need to bring relief to the lower back area. While it can bring some relief short-term, it's doing nothing to make you stronger in the long run.

This article will cover the five best exercises that will strengthen your lower back for long-term protection.

45 Degree Back Extension 

The 45-degree back extension is one of the best exercises for your lower back, it will also target the hamstrings, and glutes with precision.

If you have never done this movement, it will stretch your lower back which will provide short-term relief for a stiff lower back.

As with anything, there are different levels to this movement. From beginner to advanced. It is important to find your pain-free starting point. 

Form & Progressions:

Target areas:

How to start:

  1. Adjust your Back Extension so that the pads sit below your hips. If it's uncomfortable, it's likely either too high or too low of a level.
  2. Start the descent by hinging forward with your legs straight.
  3. Only go down to where it feels like a good stretch on the lower back; this might look different for everyone.
  4. To start the concentric, squeeze your glutes. Then, lift yourself using your back, glutes, and hamstrings. Use the handles on your machine if needed!
  5. A good place to start or work towards would be 2-3 sets of 12-15 reps, unassisted and pain-free.

Tips: 

Where you feel the movement might look different for everyone. Some may feel it more in their low back, others in their hamstrings. If you feel it most in your low back, chances are you need to get stronger in this movement.

Doing these with only bodyweight for high reps is a great start for getting stronger fast.

QL Raise

The QL muscle is likely the most under-trained muscle in 99% of people with low back discomfort. 

This set of muscles sits deep under the obliques and connects the lower spine to the top of the hip. The QL helps to keep the lower back stable, maintain good posture, and assists in rotational movement like sprinting, throwing, or swinging a bat.

Target Area:

How to: 

  1. You should set your back extension one level higher than for the 45-degree back extension, especially if you have never done the movement before.
  2. The working-side leg will be the one behind you, and the other leg will be in front, like in the video above.
  3. Start the movement by leaning over to the side, reaching your bottom hand to the ground.
  4. To feel a deeper stretch, you can place the working-side's hand on your head as shown above. Only go down until you feel a good stretch; you do not have to reach all the way down to the floor.
  5. For help, put a chair or box in front of your back extension. You can use it to assist yourself on the way up.
  6. A good place to start would be 2–3 sets of 10–12 reps.

Tips:

The QL raise is very much like a standard side bend. Yet, how you position your feet in the machine will bias the QL muscle more than if you were standing and doing a side bend.

If you have never trained the QL raise, start with body weight. This will avoid excessive soreness.

Pro tip!

The QL raise is a unilateral movement. You may notice that one side feels tighter/weaker than the other. If this is the case, we recommend doing an extra set or a few extra reps on the side that is tighter. This will correct the imbalance over time!

 

Reverse Hyper

We view the Reverse Hyper movement as sledding for the low back. It is a great tool for bringing blood flow to the glutes and low back which is essential for healing and recovery.

There are different versions of the Reverse Hyper. Today, we will cover a short-range one.

How to: 

  1. With your Hyper Pro in GHD mode, you will place your GHD pad across the back extension pads.
  2. Grab onto the handles that are on the footplate of the Hyper Pro.
  3. You will start with your legs hanging off the machine and relaxed.
  4. Use your glutes and low back to swing your legs up. They should be in line with your shoulders.
  5. Control the way down—then repeat.

Things to note:

This movement is harder than it looks. We recommend working towards being able to do 2-3 sets of 20 reps. It is completely fine if you cannot reach 20 at first. Going until you feel a good muscular burn is a great place to start.

Pro Tip

This movement can be used as a tool for recovery if your low back is feeling sore or tight.

Sorenson Hold

The Sorenson hold tests the lower back. It checks if you can hold a position without moving. This means you are not doing reps but holding the hardest position.

This movement measures lower back endurance, which relates to back health and longevity.

How to: 

  1. With your Hyper Pro in Nordic Mode, remove the Nordic Pad. Then, set the back extension pads to your back extension height.
  2. To start, align your shoulders with your hips. Then, remove your hands from the floor/machine and hold that position for as long as possible.
  3. If you are new to the movement, you can start by gently placing your hands on the floor to reduce the intensity.
  4. A good standard is to work towards being able to hold the movement for 1.5-2 minutes. If you are a beginner, it may only be 20-30 seconds. That is okay! It’s less important where you start and more important that you work to get better.

Things to Note:

We recommend performing the movement either before strength training or after, but to keep the data consistent, pick one and then stick with it. Don’t switch it up unless you are tracking the data for both scenarios.

If done after strength training your time will be significantly less because your low back is pre-fatigued. Just keep this in mind.

GHD Sit Ups

If you train the back side, you must also train the front to maintain structural balance! The low back is considered as the “core” for the posterior chain. So it is equally important to train the core in the front as well.

The GHD sit-up is our preferred method because you are training the core through its full range of motion.

However, if it is too intense on the spine, you can do a decline sit-up instead and it will have a similar affect.

How to Start:

  1. With your Hyper Pro in GHD mode, you will get on the machine with your feet facing up and your glutes resting on the GHD pad.
  2. You will then reach back as far down as you can go pain free and then come up like you are doing a sit up.
  3. You can do these slow and controlled to start, and then work towards doing explosive reps.

Things to Note:

This movement will be harder if you keep your hands overhead. To make it less intense you can hold your arms by your side and even use the handles for assistance.

In Conclusion

So in short, for a stronger low-back you’ll want to get stronger in:

  1. 45 degree back extension
  2. QL Raise
  3. Reverse Hyper
  4. Sorenson Hold
  5. GHD Sit up

Utilizing these 5 movements in your strength training routine lay a solid foundation for strengthening the lower back.

Not to mention, you can do all of these movements with just the Hyper Pro if you have it.

Most of these machines can also be found in a traditional gym setting, but keep in mind that the quality of the machines and comfort may vary.

If you are looking to upgrade your gym with the best low back training bench on the market, you can shop the Hyper Pro here. 

For monthly insights on training, recovery and all things gym equipment, sign up for our newsletter here! 

 

Training Volleyball Player's Recovery from a Devastating Knee Injury
Training

Volleyball Player's Recovery from a Devastating Knee Injury

Victoria’s story is one of perseverance. A dedicated volleyball player, she faced a tough journey when she tore her ACL in 2020, an injury that would impact her life for years to come. A Complicat...

How the Hyper Helped These Customers Build Strength

How the Hyper Helped These Customers Build Strength

The Hyper has helped guys like Desmond, Benjamin, and Chris build serious strength and overcome persistent aches. From stronger hamstrings to core gains, they’re feeling better and more confident ...

How the Hyper Helped Overcome Back Pain

How the Hyper Helped Overcome Back Pain

For anyone managing pain or recovering from injuries, quality equipment makes all the difference. The Hyper became a top choice for Reggie, Seth, and Keevin, each finding its versatility helped th...

Training How Our Customers Maximized Their Gains With Minimal Space
Training

How Our Customers Maximized Their Gains With Minimal Space

When it comes to making the most out of a small home gym, the Hyper is an absolute game changer. It’s compact, versatile, and perfect for anyone looking to maximize their workout space without com...

Training Core Training Isn’t What You Think It Is
Training

Core Training Isn’t What You Think It Is

Core Training Is More Than Just Abs When people think of training their core, abs are usually the first thing that comes to mind. While a strong set of abs is great, your core is made up of much m...

Training The Most Common Age Related Injury (and how to avoid it).
Training

The Most Common Age Related Injury (and how to avoid it).

The Most Common Age-Related Injury: Falling As we age, falling becomes one of the most common and dangerous potential injuries. Falls often lead to serious issues like fractures, making daily task...

3 Reasons NOT To Buy the Hyper Pro

3 Reasons NOT To Buy the Hyper Pro

3 Reasons NOT to Buy the Hyper Pro At Freak Athlete, we understand that everyone has their own workout preferences and routines. The Hyper Pro isn’t for everyone, and that’s totally okay! But befo...

Training Benji’s FULL Workout Routine
Training

Benji’s FULL Workout Routine

Benji’s 6-Day Workout Routine Post-Recovery After three major knee surgeries, Benji has not only recovered but come back stronger than ever. His current workout routine is designed to maintain st...

Training Benji and How He Uses the Hyper Pro
Training

Benji and How He Uses the Hyper Pro

At the heart of Freak Athlete is a story of resilience and discovery. Benji, the founder, knows firsthand the challenges of overcoming serious injury—and how crucial it is to find the right tools ...

Training 5 Essential Movements for BJJ Athletes
Training

5 Essential Movements for BJJ Athletes

Brazilian Jiu-Jitsu (BJJ) is a demanding sport that requires a unique blend of strength, flexibility, and endurance. Whether you're rolling on the mats or prepping for a match, specific movements ...

Training The Best Mobility Routine for Runners
Training

The Best Mobility Routine for Runners

Mobility Routine for Runners Running is a demanding activity that requires strength, flexibility, and endurance. To maintain peak performance and prevent injuries, it’s essential to add mobility ...

Training Weekly Workout on the Hyper Pro: Strength & Stability
Training

Weekly Workout on the Hyper Pro: Strength & Stability

Strength & Stability: Full Workout on the Hyper Pro Looking for a time-efficient way to strengthen your lower body while boosting overall athleticism? This week’s Hyper Pro workout is designed...

Training 5 Moves Every Office Worker Should Be Doing
Training

5 Moves Every Office Worker Should Be Doing

Counter Sitting Moves In today's world, it is more common than not to be sitting for the majority of your shift. This excess sitting long term causes hip, back & shoulder pain.  Today we are...

Why Static Stretching Alone Is Not Enough

Why Static Stretching Alone Is Not Enough

Why Stretching Alone Is Not Enough If you’re serious about improving both strength and mobility, it's time to rethink the role of stretching. While static stretching—holding a muscle in a lengthen...

5 of the Best Exercises for Longevity

5 of the Best Exercises for Longevity

As we seek to live longer, exercise becomes an essential part of this process. Its role in longevity is crucial. Regular exercise improves our physical health and mental well-being. It helps us li...

Training Full Beginner Friendly Workout on the Hyper Pro
Training

Full Beginner Friendly Workout on the Hyper Pro

If you’re looking for a beginner friendly workout for a stronger lower body, then today we’ve got you covered! Join us for a full workout on the Hyper Pro! Incline Nordic Curl The Nordic Curl is a...

Why Is The Hyper Pro So Expensive?

Why Is The Hyper Pro So Expensive?

The Hyper Pro is a big investment. So, is it worth it? Here’s a full breakdown of how it compares to the 9 machines it replaces so you can decide for yourself.  1. Nordic Bench How it compares Th...

Training 45 Degree VS 90 Degree HyperExtensions Explained
5 MIN READ
Training

45 Degree VS 90 Degree HyperExtensions Explained

What’s the difference and which one should you be doing? This movement could fix your low back pain, and you can do it right from home. (With the right equipment)  The back extension is an effect...

Training Reverse Nordics VS Quad Extensions
Training

Reverse Nordics VS Quad Extensions

Reverse Nordics or Quad Extensions? Both of these movements have high potential for strength gains, mobility and injury prevention—but which one is better? Which one should you be doing for your...

Training Best Nordic Bench
Training

DIY Nordic Set-Ups- Are they worth it?

DIY Nordic Set-Ups Do you feel that your Nordic progress is slow? Or even worse, are you skipping Nordics because you hate the set up for it? It may be that you have not found the right set-up for...

Training Weekly Workout with Team Freak!
Training

Weekly Workout with Team Freak!

Why?  Every week, the Freak Athlete team gathers via video call and we complete a group workout ran by either Coach Jason Dias or our Head of Product, Yogi. These workouts are always so fun and a ...

Training Best Low Back Stretch
Training

3 of the BEST Stretches for the Low Back

Our 3 Favorite Low Back Stretches!  Do you sit for more than 5 hours a day? Do you play a physically demanding sport? Chances are, you deal with some low back tightness. It is not fun, and if igno...

Training Building your Dream Home Gym with Limited Space: A Complete Guide
Training

Building your Dream Home Gym with Limited Space: A Complete Guide

Building Your Home Gym Struggling to make the most of limited space while wanting a fully functional home gym? You’re not alone. Many seek solutions that balance functionality with minimal footpri...

Training The Quick Solution to Tight Quads
Training

The Quick Solution to Tight Quads

Tight Quads Holding You Back? You don't have to have stiff and tight quads when trying to build bigger legs. In this article, we will discuss exercises to help you avoid getting stiff when chasing...

Training Top 5 Glute Exercises for Size AND Strength
Training

Top 5 Glute Exercises for Size AND Strength

Top 5 Glute Exercises for Size AND Strength: In this article, we will discuss the best glute movements that will increase the size and strength of your glutes over time while ensuring you don’t ne...

Training How to Start Nordic Curls: A Complete Guide
Training

How to Start Nordic Curls: A Complete Guide

How to do Nordic Curls: A Complete Guide Interested in Nordic curls but not sure where to start? Look no further! Read on to discover how you can ease into this challenging movement and make progr...

Training Nordic Curls VS Hamstring Curls: Explained
10 MIN READ
Training

Nordic Curls VS Hamstring Curls: Explained

Nordic Curls or Hamstring Curls? Is one better than the other? What are the benefits of each? Which one should I be doing? These are the questions we most commonly hear when we talk about Hamstrin...

Training 4 Effective Moves For Better Posture
Training

4 Effective Moves For Better Posture

4 Movements for Better Posture In a world where most of us sit for more than 4 hours a day, it is crucial that we actively work against it by utilizing movements that strengthen the muscles to keep...

Training Fix Tight hips FAST
3 MIN READ
Training

Fix Tight hips FAST

Fix Tight Hips Fast: 2 Movements for Quick Relief Are tight hips slowing you down? Don't fret! Today we are going to go over 2 highly effective stretches for tight hips. At the end, We will go over...