Fixing Squat Technique Errors: Lower Back Position Part 2

Intermediate Level Exercise

After building some baseline endurance with a fixed amount of leverage/loading on your abdominal wall, you’re ready for the next step. The demands on your abdominal wall change as you descend into a squat. This means your abs need to be ready to produce varying levels of activation depending on where you are in your squat. Also, as long as the barbell is on your back, your abs don’t get to turn themselves off completely and take a break. The exercise below addresses both of these components.

Rollouts on a Ball on Knees

 – insert video for rollouts on ball on knees

1. Kneel in front of an exercise ball
2. Lean forwards and place elbows/forearms on the ball
3. Your hips, shoulders and knees should be in a straight line
4. Ensure that your lower back is in a neutral (not over extended position) – look at yourself sideways in a mirror or shoot a video from the side
5. Engage your abdominal muscles as you roll the ball away from you
6. The rest of your body should remain stationary and your spine must stay neutral
7. You need to feel this in the front of your abdominal wall, not in your lower back
8. If you feel this in your lower back, don’t roll the ball as far forwards
9. Once you feel able, you can add a 5 second hold (in the position with the ball rolled away from you)

Once you have mastered this variation, you can progress to doing this exercises with legs straight, feet on the floor.

Rollouts on Ball with Feet on Floor

• insert video for rollouts on ball on feet

1. Kneel in front of an exercise ball
2. Lean forwards and place elbows/forearms on the ball, then straighten out your legs so only your feet are on the ground
3. Your hips, shoulders and knees and ankles should be in a straight line
4. Ensure that your lower back is in a neutral (not over extended position) – look at yourself sideways in a mirror or shoot a video from the side
5. Engage your abdominal muscles as you roll the ball away from you
6. The rest of your body should remain stationary and your spine must stay neutral
7. You need to feel this in the front of your abdominal wall, not in your lower back
8. If you feel this in your lower back, don’t roll the ball as far forwards
9. Once you feel able, you can add a 5 second hold (in the position with the ball rolled away from you)

Programming Rollouts

Sets: 3

Repetitions: 10-15

Holds: 5 seconds (optional)

Frequency: 3 times per week on non-consecutive days

Please read my next article for the advanced exercise option

– insert link to article for squat hyperextension advanced exercises