Exercise guide
Lower Back Curl
Despite being categorized as stretching with abdominals primary, the Lower Back Curl instructions describe a repeated prone back extension. The spinal erectors lift the chest while the glutes and upper-back muscles may assist.
Training context
Keeping the Lower Back Curl Controlled
This should be treated as a small active extension rather than a large backbend. Raising the chest only a short distance may be enough to train the intended muscles.
The head should follow the torso instead of being thrown backward. Anyone who experiences back pain during extension should stop the exercise.
Technique overview
Lift the chest without pressing through the hands
Lie face down with the arms extended to the sides or resting lightly. Tighten the back and lift the chest a small distance while the legs and pelvis remain supported. Pause briefly, then lower slowly. Keep the neck aligned with the upper back.
Treat this as an overview and use a range, pace, and setup you can control.