Pyramid
The Pyramid primarily targets your Lower Back, with support from Shoulders. It requires stretch and is best suited to beginner lifters.
Beginner level · Equipment: Stretch · Static
Primary muscles: Lower Back Secondary muscles: Shoulders
How to perform Pyramid
- Step 1. Start off by rolling your torso forward onto the ball so your hips rest on top of the ball and become the highest point of your body.
- Step 2. Rest your hands and feet on the floor. Your arms and legs can be slightly bent or straight, depending on the size of the ball, your flexibility, and the length of your limbs. This also helps develop stabilizing strength in your torso and shoulders.
Frequently asked questions
What is the primary muscle focus during pyramid training for the back?
Pyramid sets target the latissimus dorsi, rhomboids, and trapezius. The varying intensity levels ensure thorough stimulation of the entire posterior chain through different rep ranges.
How should I structure the weight and repetitions for a back pyramid?
Start with lighter weight and higher repetitions, then increase the load while decreasing reps each set. After reaching the peak weight, reverse the process to finish with a high-rep burnout.
What is a common mistake to avoid during heavy pyramid sets?
Avoid using momentum or swinging the torso as the weight increases. Maintain strict scapular retraction and a neutral spine to ensure the back muscles perform the work rather than the lower back.
How can beginners safely approach pyramid training for the back?
Beginners should focus on an upward pyramid only, starting with very light resistance to master form. Limit the peak weight to a load that allows for at least eight controlled repetitions.
How often should pyramid sets be programmed into a back routine?
Due to the high volume and metabolic stress, pyramid training is best utilized once or twice per week. Ensure at least 48 hours of recovery between sessions to allow for muscle repair.
Sample sets & reps for Pyramid
- Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
- Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
- Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Lower Back exercises
- Atlas Stone Trainer — other
- Atlas Stones — other
- Axle Deadlift — other
- Barbell Deadlift — barbell
- Cat Stretch — stretch
See all Lower Back exercises →
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