Low Back Strength - Prone Isometric Hold Hack | Tim Keeley | Physio REHAB

Low Back Strengthening - Isometric Holds Hack for Home or Gym

The isometric prone lumbar spine hold is a awesome strengthening exercise for the lower back - but it's an advanced strengthening exercise so make sure you're ready for it and not just doing it for back pain. You need to be out of pain or the pain is only from weakness, not injury.

This exercise is sometimes hard to do in the gym if there is not a glute-ham machine, or if you're just starting this exercise and don't have the endurance to hold yourself up for long. So I have a home / gym hack for you.

Using a bench and the loaded squat bar enables you to have rest period and apart of the leg set up - it's easier to get into the prone hold position as you ar not lifting all your body up from a downward position, as well you can work on your neutral spine and hip extension position a lot easier.
NOTE: Make sure you're not over extending the lower back and the core is braced.