Multifidus

Movement guide

Short deep spinal muscles help control individual vertebral segments.

Stability · Bodyweight

Also works

Erector spinae, 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

Core