Lower Back Curl
Level
beginner
Force
static
Mechanic
isolation
Equipment
gym mat Category
stretching Primary Muscles
A lower back extension stretch performed while lying prone that targets the erector spinae and lower back muscles.
Instructions
- Lie on your stomach with your arms out to your sides. This will be your starting position.
- Using your lower back muscles, extend your spine lifting your chest off of the ground. Do not use your arms to push yourself up. Keep your head up during the movement. Repeat for 10-20 repetitions.
Tips
- Hold each repetition for 1-2 seconds at the top.
- Avoid using momentum; rely on lower back strength to lift your chest.
- Breathe steadily throughout the movement.
Recommended starting values
Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.
| Goal | Sets | Hold |
|---|---|---|
| Gain strength | 3 | 15 s |
| Build muscle | 3 | 25 s |
| Build endurance | 3 | 35 s |
Alternatives
Exercises that target the same muscles with the same force and mechanic.
Half Boat Pose
Learn more about half boat pose beginner stretching
beginner stretching
beginner stretching