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Lower Back · Beginner

Lower Back Curl

Prone trunk-extension drill strengthening the lower back through a small controlled range.

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Lower Back Curl demonstration

Exercise overview

Training details

Lower BackCoreGlutes

Equipment

Bodyweight

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie face down with the legs extended, the tops of the feet on the floor, and the hands positioned lightly for balance.
  2. 02Brace the abdomen gently and keep the pelvis heavy against the floor.
  3. 03Lift the head, chest, and upper ribs by extending through the back without pushing forcefully through the hands.
  4. 04Pause at a comfortable height where the back muscles are working without pinching the lower spine.
  5. 05Lower the torso smoothly to the floor and repeat with the same controlled range.

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Variations

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