Lower Back Curl
Muscles worked
Instructions
- 1Lie on your stomach with your arms out to your sides. This will be your starting position.
- 2Using your lower back muscles, extend your spine lifting your chest off of the ground. Do not use your arms to push yourself up. Keep your head up during the movement. Repeat for 10-20 repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Lower Back Curl
The lower back curl, also known as the Superman exercise, is a bodyweight isolation move that targets the spinal erector muscles of the lower back. Lying face down, you lift your chest while keeping your arms on the floor, which limits cheating compared to a classic extension with arms reaching forward. This movement strengthens the posterior chain without equipment and works well as a warm-up or as a complement to ab training. It helps balance the strength ratio between the trunk muscles, often dominated by the abs, and the lower back muscles. Doable anywhere, it's a solid base for preventing back pain linked to an overly dominant abdominal wall.
check_circleBenefits
- check_circleStrengthens the lower back spinal muscles with no equipment
- check_circleComplements ab work to balance core strength
- check_circleHelps prevent lower back pain from muscular imbalance
- check_circleEasy to add as a warm-up or finisher
lightbulbExecution tips
- lightbulbKeep your eyes on the floor to avoid overextending your neck
- lightbulbLift your chest with control, no jerking
- lightbulbSqueeze your glutes to stabilize your pelvis
- lightbulbDon't push with your arms to help yourself up
warningCommon mistakes
- warningPushing off with the arms instead of using the lower back
- warningLifting the chest too high and over-arching
- warningMoving too fast and losing control
- warningSnapping the head back instead of keeping a natural neck line
helpFrequently asked questions
Is the lower back curl bad for your back?expand_more
No, as long as the movement stays controlled with a moderate range of motion, it strengthens the lower back rather than straining it.
How often should I do it?expand_more
2 to 3 times a week is enough, paired with ab training, to balance core strength.
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