Lower back discomfort is common among lifters, especially those regularly performing heavy squats and deadlifts. Weakness or poor control in the hips, hamstrings, and core can contribute to back pain. Incorporating targeted movements into your training can help strengthen these areas, improve mobility, and reduce the risk of injury.
Here are four effective exercises that Juggernaut Training Systems founder Chad Wesley Smith uses to keep his back feeling strong and healthy.
1. Isometric Hamstring Curl (Hamstring and Core Activation)
How to Perform:
Lie on your back with your feet on a foam roller.
Drive your heels down into the roller.
Tuck your hips under by pulling them toward the ceiling, engaging your core.
Pro Tip: Imagine trying to "pee in your own mouth" to help engage your hamstrings and glutes more effectively.
Hold for 20–30 seconds for 3–4 sets.
Purpose:
Strengthens the hamstrings and glutes, which support the lower back.
Encourages proper lumbar flexion and core control.
2. Bird Dog with Internal Hip Rotation (Core and Hip Stability)
How to Perform:
Start in a quadruped (hands-and-knees) position.
Extend one arm forward while driving the opposite knee across your body toward the elbow.
Focus on internally rotating the hip of the bent leg.
Perform 3 sets of 8–10 reps per side.
Purpose:
Improves hip internal rotation, often limited in lifters.
Enhances core stability and lumbar control to protect the spine.
3. Staggered Stance Rotational RDL (Hip and Lumbar Mobility)
How to Perform:
Stand with one foot slightly in front of the other (staggered stance).
Hold a weight in the opposite hand of the front leg.
Hinge at the hips, allowing a slight rotation and controlled lumbar flexion as you lower the weight.
Focus on internally rotating the hip of the front leg by twisting the foot inward.
Perform 3 sets of 8–10 reps per side.
Purpose:
Trains the hips to stabilize under load while improving lumbar rotation and flexion.
Addresses common weaknesses in the posterior chain and hip mobility.
4. Heels-Elevated Goblet Squat with Internal Rotation (Hip Mobility and Core Control)
How to Perform:
Stand on small plates or a wedge to elevate your heels.
Hold a dumbbell or kettlebell in a goblet position.
Squeeze a foam roller or yoga block between your knees.
Knock your knees inward slightly and tuck your hips under.
Squat down slowly, maintaining lumbar flexion and hip internal rotation.
Perform 3 sets of 8–10 reps.
Purpose:
Increases hip internal rotation and improves squat depth.
Strengthens the quads, glutes, and core while reducing stress on the lower back.
Why These Exercises Work
Target Weak Links: They address common weaknesses in the hips, core, and hamstrings that often lead to back pain.
Improve Mobility: They improve hip internal rotation and lumbar control, both essential for pain-free lifting.
Prevent Injury: Strengthening these supporting muscles reduces the risk of strain during heavy squats and deadlifts.
When to Use These Exercises
Warm-Up: Incorporate these movements before heavy lifting to activate key muscles and improve mobility.
Rehab: Use them during early-stage rehabilitation for back pain or hip discomfort.
Accessory Work: Add these exercises to your accessory work for long-term back health.
Go Deeper into Back Health and Mobility
Want to learn more? Check out these in-depth videos for additional strategies to keep your back strong and pain-free: