Erector spinae

Movement guide

A group running along the spine that extends the trunk and resists forward bending.

The spinal extensors mainly resist movement in these exercises.

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

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

References

Community draft · awaiting expert review

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