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Lower Back Curl
A gentle prone bodyweight extension where you curl the chest off the floor, strengthening the spinal erectors through a short range with minimal equipment.
BackBodyweightSpinal extension
GoLightWeight medialower-back-curl
Demonstration coming soon
Primary
Spinal erectors
Secondary
GlutesMultifidusHamstrings
Equipment
Bodyweight
Pattern
Spinal extension
Setup
- 01Lie face down on a mat with legs extended.
- 02Place the hands lightly beside the head or crossed at the chest.
- 03Keep the feet and hips anchored to the floor.
- 04Set the neck neutral with the gaze at the floor.
Execution
- 01Exhale and curl the chest a few inches off the floor using the lower back.
- 02Pause briefly at the top without cranking the neck upward.
- 03Lower the chest back down under control.
- 04Repeat at a smooth, unhurried tempo.
Checkpoints
- -Hips and feet stay glued to the floor.
- -Neck stays neutral, chin gently tucked.
- -The lift comes from the back extensors, not arm push-off.
- -Range is modest; height is not the goal.
Common mistakes
- -Yanking the head back to fake extra range.
- -Kicking the feet up off the floor for leverage.
- -Holding the breath and straining through reps.
- -Ballistic bouncing instead of controlled reps.
Programming notes
- -Use 2 to 3 sets of 12 to 20 reps as low-back accessory or warm-up work.
- -Add a 2 to 3 second top hold before adding load of any kind.
- -Progress to back extensions on a bench or hyperextension once 20 smooth reps feel easy.
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