Lower Back Curl
Description
The lower back curl (prone back extension or Superman hold) lies face down and lifts the chest and upper body off the floor by extending the lower back. It strengthens the erector spinae and is one of the simplest lower back exercises.
Muscle Group
Equipment Required
Lower Back Curl Instructions
- Lie face down on the floor. Arms at your sides or hands behind your head.
- Keep your legs on the floor.
- Lift your chest and upper body off the floor by extending your lower back.
- Rise as high as comfortable. Squeeze your lower back at the top.
- Hold for 1 to 2 seconds.
- Lower under control.
- Keep the movement controlled — no jerking.
- Aim for 12 to 20 reps per set.
Lower Back Curl Form & Visual
Lower Back Curl Benefits
- Strengthens the erector spinae
- Simple and accessible
- No equipment needed
- Builds lower back endurance
- Useful for back health and posture
- Beginner-friendly
Lower Back Curl Muscles Worked
- Erector spinae
- Gluteus maximus (slight)
- Hamstrings (slight)
- Multifidus
Lower Back Curl Variations & Alternatives
- Superman
- Back Extension (on GHD)
- Reverse Hyperextension
- Prone Y-Raise
- Bird Dog
