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Lower Back Curl 101 Video Tutorial

Gym Advanced Variation Core Exercise


Lower Back Curl
Lower Back Curl

Exercise Synopsis

Target Muscle Group

Lower Back

Secondary Targets



Force Type


Required Equipment

Body Weight

Fitness Level











The Lower Back Curl exercise is a bodyweight movement designed to strengthen the muscles of the lower back while also engaging the obliques as secondary targets. Typically performed using only body weight, this exercise involves lying face down on the floor and lifting the chest and upper body off the ground by contracting the muscles of the lower back. The movement primarily targets the lower back muscles, helping to improve strength and stability in this area. Additionally, the engagement of the obliques provides secondary benefits, aiding in core stability and overall spinal support.

How to Perform

  1. Begin by lying flat on your stomach, positioning your arms alongside your body.

  2. Gradually lift your chest off the ground, maintaining your arms in a downward position.

  3. Ensure to keep your head raised throughout the movement to maintain proper alignment.

  4. Once you've reached the highest point of the lift, slowly lower your chest back down to the starting position.

  5. Remember to engage your lower back muscles throughout the exercise to maximize effectiveness.

  6. As you lower yourself, focus on controlling the movement to avoid any sudden drops.

  7. Emphasize proper breathing, inhaling as you lift and exhaling as you lower, to enhance stability and oxygenation of muscles.

  8. Visualize the engagement of your obliques as secondary targets, promoting overall core strength and stability.

  9. Utilize your body weight as the primary resistance, making this exercise accessible and effective for strengthening the lower back muscles without the need for additional equipment.


  1. Begin by lying face down with arms extended alongside the body.

  2. Engage the lower back muscles to lift the chest off the ground while keeping the head aligned with the spine.

  3. Maintain a slow and controlled movement throughout the exercise to maximize muscle activation.

  4. Focus on breathing rhythmically, inhaling during the lift and exhaling during the descent.

  5. Visualize the lower back muscles contracting and working during the upward phase of the movement.

  6. Incorporate the obliques by maintaining tension in the core and avoiding excessive twisting or rotation.

  7. Aim to achieve a full range of motion without compromising form or comfort.

  8. Avoid hyperextension of the spine by keeping the movement within a comfortable and safe range.

  9. Gradually increase the intensity by adding repetitions or holding the peak position for longer durations.

  10. Use body weight as the primary resistance, making it an accessible exercise that can be performed anywhere without the need for additional equipment.

How Not to Perform

  1. Avoid using momentum: Do not rely on momentum to lift the chest off the ground. Momentum reduces the effectiveness of the exercise and can lead to potential strain on the lower back muscles.

  2. Do not arch the neck: Avoid arching the neck excessively during the movement. Keep the head in line with the spine to prevent unnecessary strain on the neck muscles and maintain proper alignment.

  3. Avoid excessive hyperextension: Do not hyperextend the spine at the top of the movement. Overarching the lower back can increase the risk of injury and may shift the focus away from the targeted muscles.

  4. Prevent overarching the lower back: Avoid overarching the lower back excessively, especially at the top of the movement. Maintain a neutral spine position to effectively engage the lower back muscles without compromising form.

  5. Do not hold your breath: Avoid holding your breath during the exercise. Remember to breathe rhythmically, inhaling during the lift and exhaling during the descent, to maintain proper oxygenation of muscles and enhance performance.

  6. Avoid rounding the shoulders: Prevent rounding the shoulders forward during the movement. Keep the shoulders pulled back and down to maintain stability and proper alignment throughout the exercise.

  7. Do not rush the movement: Avoid rushing through the exercise. Perform each repetition slowly and with control to maximize muscle activation and minimize the risk of injury.

  8. Avoid lifting too high: Do not lift the chest higher than what is comfortable or sustainable. Lifting too high can strain the lower back muscles and may lead to discomfort or injury.

  9. Avoid overarching the lower back: Do not excessively arch the lower back during the downward phase of the movement. Lower the chest back down with control while maintaining a neutral spine position to prevent unnecessary strain on the lower back.

  10. Do not neglect core engagement: Avoid neglecting to engage the core muscles throughout the exercise. Keep the core activated to stabilize the spine and support proper movement mechanics, maximizing the effectiveness of the exercise.


Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.


Body Weight






Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.


Body Weight