TETSULower Back Curl
The Lower Back Curl is a bodyweight exercise for the back that primarily targets the spinal erectors, with the glutes and hamstrings assisting. Follow the 4 steps below for correct form, with an animated demonstration.
spineback
gluteshamstrings
body weight
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.
Common questions
What muscles does the Lower Back Curl work?
The Lower Back Curl primarily targets the spinal erectors. The glutes and hamstrings work as supporting muscles.
What equipment do I need for the Lower Back Curl?
None. The Lower Back Curl uses your body weight only, so you can do it anywhere.
How many sets and reps of the Lower Back Curl should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Lower Back Curl works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
Track it in Tetsu
Log your sets, see your back volume climb, and let AI plan your week. Scan the code or grab the app — free to start.