All muscles
Lower back
Erector spinae. Spinal extension, anti-flexion. Trained as a stabilizer.
Filtered
Exercises that hit the spinal erectors.
Exercises
6 that hit spinal erectors directly.
Showing only exercises whose primary-muscle parts include the spinal erectors. Show all 25.
Low1/10
Superman
Whole-back engagement: erectors, glutes, rear delts all firing.
Spinal erectors
3v
Low2/10
Hyperextension (Back Extension)
Erectors lit if you allow flexion at the bottom; glutes lit if you keep it neutral.
Spinal erectors
3v
Low2/10
Bird Dog
Deep brace through the trunk; balance challenge wakes up the stabilizers.
Spinal erectors
2v
Low3/10
Reverse Hyperextension
Lower back + glutes working in tandem; weirdly therapeutic for sore backs.
Spinal erectors
2v
Medium5/10
Jefferson Curl
Hamstring stretch all the way through, plus a long-overlooked stretch through the entire spinal column.
Spinal erectors
2v
Medium6/10
Good Morning
Hamstrings stretch first, then erectors light up to keep the back neutral.
Spinal erectors
3v
Posterior
1 active group
- Lower back
- Lower back - Spinal erectors
Not coveredCovered