Exercises by muscle

Lower back (spinal erectors) exercises

The spinal erectors are the muscles running either side of your spine. They hold your back upright and straighten it after you bend forwards.

Back extensions, hip hinges and bird dogs train them. Move with control and keep your spine in a neutral, comfortable position.

19Exercises
6Kinds of equipment
17Beginner friendly

Every lower back (spinal erectors) exercise

19 exercises

Beginner friendly (17)

Some experience (2)

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Questions, answered

How many lower back (spinal erectors) exercises are there here?

There are 19 exercises that target the lower back (spinal erectors) in the AltF Fitness library, each with an animated demo and coaching tips.

What are good lower back (spinal erectors) exercises for beginners?

Moves rated beginner friendly here include back extension on exercise ball, band straight leg deadlift and exercise ball back extension with arms extended. Start with a weight or version you can control for every rep, then build up gradually.

What equipment do I need to train the lower back (spinal erectors)?

The exercises here use body weight, stability ball, band, leverage machine and more. Use the equipment filter on the exercise library to see only what you have.

How often should I train the lower back (spinal erectors)?

Guidelines for healthy adults suggest working each major muscle group at least twice a week. Leave a day or so between hard sessions for the same muscles so they can recover.

Is this medical advice?

No. It is general fitness information for healthy adults. If you have pain, an injury or a health condition, check with a doctor or physiotherapist first.