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Lower Back Curl

The Lower Back Curl primarily targets your Abdominals. It requires stretch and is best suited to beginner lifters.

Beginner level · Equipment: Stretch · Static

Primary muscles: Abdominals

How to perform Lower Back Curl

  1. Step 1. Lie on your stomach with your arms out to your sides. This will be your starting position.
  2. Step 2. Using your lower back muscles, extend your spine lifting your chest off of the ground. Do not use your arms to push yourself up. Keep your head up during the movement. Repeat for 10-20 repetitions.

Frequently asked questions

What is the primary focus of the lower back curl?

Despite the name, this exercise primarily targets the rectus abdominis by using a short range of motion to curl the ribcage toward the pelvis. It emphasizes core compression rather than spinal extension.

How should I position my spine during the movement?

Maintain a neutral spine at the start and focus on pressing the small of your back into the floor. Avoid arching the lower back, as the goal is to create a slight posterior pelvic tilt to engage the abs.

What is a common mistake to avoid during this exercise?

A frequent error is pulling on the neck with the hands, which creates unnecessary strain. Keep your hands lightly behind your ears or crossed over your chest to ensure the abdominal muscles do the work.

How can a beginner make the lower back curl easier?

Beginners should keep their feet flat on the floor with knees bent to stabilize the pelvis. Focus on small, controlled contractions rather than trying to lift the entire torso off the ground.

What is the recommended set and rep range for this movement?

Perform 3 to 4 sets of 15 to 20 repetitions with a slow, controlled tempo. Focus on a peak contraction at the top of each rep to maximize time under tension for the abdominal wall.

Sample sets & reps for Lower Back Curl

  • Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
  • Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
  • Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abdominals exercises

  • Ab Crunch Machine — machine
  • Ab Roller — other
  • Advanced Kettlebell Windmill — kettlebell
  • Barbell Ab Rollout — barbell
  • Barbell Ab Rollout - On Knees — barbell

See all Abdominals exercises →

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