Erector Spinae

3 exercises

What it does

The spinal erectors keep the spine upright and extend it: they work in deadlifts, squats and long periods of posture.

For information only This information is general and not a personalised programme. Train gradually with correct technique; if you have injuries, medical conditions or doubts, ask a doctor or a qualified professional.

Exercises for Erector Spinae

Paraspinal muscles stretching 5 Variants

Prone Back Extension

Prone Back Kick with Torso Extension

Also worked in these exercises

Abdominal muscles stretching Adductor muscles stretching Alternating Flutter Kick Burpee Calf muscles stretching Chest Opener on Side Gluteal muscles stretching Hamstring Stretch Hip Opening & Closing - Supine Isometric Hold Latissimus dorsi stretching Lower back muscles stretching One-Arm Bottom-Up Walk Quadriceps muscles stretching Reverse Fly Roll Over Roll Over - Bent Knees Skillmill Squat Trapezius stretching Triceps muscles stretching

Equipment to train it

Bodyweight Accessories

Frequently asked questions

What do Erector Spinae do?

The spinal erectors keep the spine upright and extend it: they work in deadlifts, squats and long periods of posture.

What are the best exercises for Erector Spinae?

Exercises that train Erector Spinae as the main muscle include Paraspinal muscles stretching, Prone Back Extension, Prone Back Kick with Torso Extension. You will find the full list with photos and variations on this page.

Learn more

Hypertrophy Progressive overload Compound exercise Isolation exercise

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