Lower Back Curl
What Lower Back Curl really gives you is strength you can feel outside the gym, driven by pure bodyweight leverage.
How to do 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.
Lower Back Curl Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Add reps first, then slow the lowering phase.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Hold the end position for a beat once reps come easily.
Common Lower Back Curl Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Easier and Harder Than Lower Back Curl
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Lower Back Curl — Frequently Asked Questions
How do you 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. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Lower Back Curl work?
The Lower Back Curl primarily targets the spine. It is classified as a back exercise and is performed with your bodyweight only.
How many sets and reps of the Lower Back Curl should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Lower Back Curl good for beginners?
Yes. The Lower Back Curl is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Lower Back Curl?
Try the Exercise Ball Hug, Band Straight Leg Deadlift or the Weighted Hyperextension (on Stability Ball). Each trains the spine with a similar movement pattern, so you can swap based on the equipment you have available.
