Lower back exercise · body weight
Lower Back Curl
The lower back curl is a bodyweight exercise that targets the lower back (spinal erectors), with the glutes and hamstrings assisting.
- Target muscle
- Spine
- Also works
- Glutes, hamstrings
- Equipment
- Body weight
- Body part
- Back
How to do the lower back curl
- Lie flat on your stomach with your legs extended and your arms by your sides.
- Engage your glutes and hamstrings, and slowly lift your upper body off the ground, curling your back upwards.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the lower back (spinal erectors). The glutes and hamstrings work as secondary muscles. See all lower back exercises or every bodyweight exercise.
