Movement guide
Erector spinae
A group running along the spine that extends the trunk and resists forward bending.
The spinal extensors mainly resist movement in these exercises.
01
Romanian deadlift
Compound · Barbell
Also works
Hamstrings, gluteus maximus; forearms maintain grip
How to perform +
With soft knees, push your hips back and keep the bar near your legs. Stop when you reach your controlled hinge depth, then stand.
Move at the hips while maintaining a steady back position.
Example volume · 3 sets × 6–10 reps
02
Bird dog
Stability · Bodyweight
Also works
Multifidus, gluteus maximus, abdominal wall
How to perform +
Start on hands and knees. Extend the opposite arm and leg without rotating your trunk, pause, then return and switch sides.
Reach long rather than lifting high.
Example volume · 2–3 sets × 6–10 / side