Is the back kicking exercise to train the lower back?

Is the back kicking a movement to train the lower back?

The knee-bending kicking/straight knee lifting or bird-dog-style related movements are relatively simple and basic movements in fitness training, but many people still misunderstand them!

Most people often have lower back and waist pain when performing these movements without guidance, so many people say these things to exercise the lower back (waist) movement!

In fact, it is not 　　　Right kicking is not the real "legs", but the "butt"!

The back kicking is the action to train the buttocks (butts), and the lower back is sore or discomfort. It is very likely that there is something wrong with the execution of the movement.

From joint movement, the back kicking movement is actually to perform a hip stretching action, and its acting muscle is the hip, and the waist (lower back) is purely responsible for stability. There may be waist discomfort, and there may be two conditions:

The first type is that the hips are not motivated enough, so when the hips are lifted up, use the waist to compensate; or when the hips are asleep (the muscles feel very bad), and when the buttocks are about to lift up, your body is used to using the waist to perform (compensation) hips.

The second type, perform When moving, the legs are raised, and the soles of the feet are too hard to kick the ceiling upward, so the waist is overstretched. This may be a problem with movement cognition. Although the movement has a "kick", it is actually using the buttocks to move, not the feet.

Correction method:

1. If you are the first type, it is very likely that your buttocks have poor feeling, or you are not good at using hips or hips to move. In this case, as long as you wake up your buttocks, your hips will be significantly improved.

Bridge style, kicking, bird and dog style, etc. are all entry-level buttocks movements. , If the entry-level movements are not mastered properly and enter a more advanced (deadlift, squat) movement, there will be greater problems and less likely to be done correctly.

2. The second type is simpler and can be corrected

First of all, you must realize that this is a hip exercise. You need to make your hip joint and hip completely dominate the movement

The role of your lower back (lumbar segment) is stable, that is, your lower back should remain unmoved. If the lower back fluctuates during the leg lifting process, the movement will be wrong

Be careful not to kick backwards too quickly. Ensure that the movement is controlled!