The exercise of waist muscles mainly refers to the lower back muscle group, which is mainly composed of erector spinae. For details, please refer to the red marked part below. Generally, there are five kinds of exercises to exercise waist muscles, namely, barbell hard pulling, dumbbell hard pulling, sitting on a barbell to stand up, prone standing up, and Simth frame hard pulling. Let's take a look at the action diagram:

Barbell hard pull exercises waist muscles.

Starting position

Barbell hard pull exercises waist muscles.

End position

Pull the dumbbell hard to exercise the waist muscles.

Starting position

Pull the dumbbell hard to exercise the waist muscles.

End position

Stand on your stomach and exercise your waist muscles.

Starting position

Stand on your stomach and exercise your waist muscles.

End position

Sit on a barbell and stand up to exercise your waist muscles.

Start posture?

Sit on a barbell and stand up to exercise your waist muscles.

End position

Simth frame hard pull exercises waist muscles.

Starting position

Simth frame hard pull exercises waist muscles.

End position

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Finally, give a little reminder to friends who exercise waist muscles. Due to the particularity of waist muscles, it is suggested that the number of exercises of waist muscles should not exceed 1.5 times in a week.