Strength Innovation – Lawnmower Back Extension

Chronic sitting is not only negatively affecting our health and body composition, but it’s producing a deformed physique. We’re not using our glutes or firing our core muscles, we’re getting tight hip flexors and hamstrings, and it’s putting too much strain on other areas of our body.

One of the muscles getting overworked is the Quadratus Lumborum (or QL), which originates at the hip bone and attaches to the spine. Leaving many of us chronically sore or chronically tight there.

The exercise I’m sharing today was originally designed to stretch those QL muscles, and give myself and my clients some relief. Although once I discovered the added benefit of some isolated glute work (specifically the gluteus medius) at the top, it quickly became a go-to core exercise.

Notice the full reach across the body to stretch that QL muscle, and SLIGHT twist at the top to experience full glute activation. Also notice I’m using my bodyweight to start and working up to a LIGHT weight choice after that.

This is definitely a high-rep form-first exercise, and we want to be very careful with any spinal torque action. Start with your bodyweight, really work on reaching for distance at the bottom, and enjoy that stretch!

Whether you decide to go through the movement and add weight or not, that QL stretch at the bottom is what it’s all about.

Stay Lean!

Coach Mike


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