PlanWorkouts

Exercise 1352 · REF ANbbry2

Lower Back Curl exercise animation

Lower Back Curl

Category
Back
Equipment
Body Weight
Target
Spine

This move trains spinal extension in a slow, controlled curl through the lower back and glutes, similar in intent to a back extension but performed on the floor without equipment. Useful as a gentle way to build lower-back endurance for anyone easing back into training after time off.

How to Do the Lower Back Curl

  1. Lie flat on your stomach with your legs extended and your arms by your sides.
  2. Engage your glutes and hamstrings, and slowly lift your upper body off the ground, curling your back upwards.
  3. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
  4. Repeat for the desired number of repetitions.

Muscles Worked

The Lower Back Curl primarily targets the Spine, with Glutes as the primary synergist muscle group, along with the Hamstrings.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Spine Exercises

Back Extension On Exercise Ball Back Extension On Exercise Ball Stability Ball · Spine Band Straight Leg Deadlift Band Straight Leg Deadlift Band · Spine Exercise Ball Back Extension With Arms Extended Exercise Ball Back Extension With Arms Extended Stability Ball · Spine Exercise Ball Back Extension With Hands Behind Head Exercise Ball Back Extension With Hands Behind Head Stability Ball · Spine Exercise Ball Back Extension With Knees Off Ground Exercise Ball Back Extension With Knees Off Ground Stability Ball · Spine Exercise Ball Back Extension With Rotation Exercise Ball Back Extension With Rotation Stability Ball · Spine

Equipment Alternatives

Don't have body weight? These target the same spine with different equipment.

Back Extension On Exercise Ball Back Extension On Exercise Ball Stability Ball · Spine Band Straight Leg Deadlift Band Straight Leg Deadlift Band · Spine Lever Back Extension Lever Back Extension Leverage Machine · Spine Roller Back Stretch Roller Back Stretch Roller · Spine

FAQ

What muscles does the Lower Back Curl work?
The Lower Back Curl primarily targets the spine, with the glutes and hamstrings assisting.
What equipment do I need for the Lower Back Curl?
The Lower Back Curl is done with no equipment — just body weight.
What's a good alternative to the Lower Back Curl?
If you don't have access to the space or setup it needs, the Back Extension On Exercise Ball targets the same spine using stability ball instead.