Lower Back Curl
Lower Back Curl is a active mobility and strength - spinal extension exercise involving Erector spinae. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Erector spinae
- Secondary muscles
- Multifidus, Gluteus maximus
- Exercise type
- Active mobility and strength - spinal extension
Exercise technique
- Lie down
Lie face down with your legs at a comfortable hip width.
- Arms
Open your arms sideways and relax the palms without pressing down.
- Pelvis
Lightly brace the lower abdomen and keep the pelvis near the floor.
- Lift
Use your back muscles to lift the chest a small distance.
- Neck
Look slightly ahead on the floor and keep the back of your neck long.
- Pause
Control the top briefly without compressing the lower back.
- Lower
Slowly lower the chest and repeat within the same small range.
Key technique points
- Do not push from the floor with your hands.
- Allow the height to remain small.
- Keep the neck aligned with the spine.
- Keep the hips grounded.
- Exhale as you rise.
- Control the descent.
Common mistakes
Arm assistance
Do not reduce active back work by pushing with your palms.
Throwing the head back
Do not imitate chest height through neck extension.
Excessive height
Do not force a range that creates lower-back compression.
Throwing the legs
Do not add uncontrolled leg swing to the torso lift.
Holding the breath
Do not sustain each repetition with prolonged torso compression.
Dropping to the floor
Do not release muscular control and strike the chest on the floor.
Frequently asked questions
Lower Back Curl: why is “Arm assistance” a mistake?
Do not reduce active back work by pushing with your palms.
Lower Back Curl: why is “Throwing the head back” a mistake?
Do not imitate chest height through neck extension.
Lower Back Curl: why is “Excessive height” a mistake?
Do not force a range that creates lower-back compression.
Lower Back Curl: why is “Throwing the legs” a mistake?
Do not add uncontrolled leg swing to the torso lift.
Lower Back Curl: why is “Holding the breath” a mistake?
Do not sustain each repetition with prolonged torso compression.
Lower Back Curl: why is “Dropping to the floor” a mistake?
Do not release muscular control and strike the chest on the floor.
What should I focus on when doing Lower Back Curl?
Do not push from the floor with your hands. Allow the height to remain small. Keep the neck aligned with the spine. Keep the hips grounded. Exhale as you rise. Control the descent.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.