Target muscle

Erector Spinae Exercises

Browse 217 exercises that target the erector spinae. Each movement includes step-by-step setup, execution, form cues, and progressions.

Page 1 of 5 · 217 total

45 Degree One Leg Hyperextension Arms in Front of Body
Intermediate · erector spinae, glutes, and hamstrings
- Back
- Glutes
- Upper legs
45 Degree Twisting Hyperextension
Intermediate · erector spinae, glutes, and hamstrings
- Back
- Waist
45 Degrees Reverse Hyperextension
Intermediate · erector spinae, glutes, and hamstrings
- Back
- Hips
45 Degrees Single Leg Reverse Hyperextension
Intermediate · erector spinae, glutes, and hamstrings
- Back
- Hips
- Lower legs
Alternating Superman
Beginner · erector spinae, glutes, and hamstrings
- Back
- Shoulders
- Waist
Around The World Superman
Intermediate · erector spinae, glutes, hamstrings, and lats
- Back
- Shoulders
- Waist
Around The World Superman Hold
Intermediate · erector spinae, glutes, hamstrings, lats, and trapezius
- Back
- Lower legs
- Shoulders
- Upper legs
- Waist
Back Bend Over Bench Stretch
Intermediate · erector spinae
- Back
- Lower legs
- Shoulders
- Upper legs
Back Extension On Exercise Ball
Beginner · erector spinae, glutes, and hamstrings
- Back
- Shoulders
- Waist
Back Lever
Advanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Barbell Bent Over Reverse Raise Skier
Intermediate · erector spinae, lats, and rhomboids
- Back
- Shoulders
- Upper arms
- Waist
Barbell Clean And Jerk
Advanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and trapezius
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
Barbell Clean And Press
Advanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
Barbell Deadlift From Blocks
Intermediate · erector spinae, glutes, hamstrings, lats, and quadriceps
- Back
- Lower legs
- Upper legs
Barbell Hang Clean
Advanced · erector spinae, glutes, hamstrings, hip flexors, and quadriceps
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
Barbell Hang Clean High Pull
Advanced · erector spinae, glutes, hamstrings, lats, quadriceps, and trapezius
- Back
- Lower legs
- Shoulders
- Upper legs
- Waist
Barbell Hang Power Clean
Advanced · erector spinae, glutes, hamstrings, quadriceps, and trapezius
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
Barbell Hang Snatch
Advanced · adductors, calves, erector spinae, glutes, hamstrings, and quadriceps
- Back
- Lower legs
- Shoulders
- Upper legs
Barbell Hang Snatch Below The Knees
Advanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and trapezius
- Lower legs
- Shoulders
- Upper legs
- Waist
Barbell High Pull
Intermediate · deltoids, erector spinae, glutes, hamstrings, and trapezius
- Back
- Lower legs
- Shoulders
- Upper legs
- Waist
Barbell Hook Grip Deadlift
Intermediate · calves, erector spinae, glutes, hamstrings, and trapezius
- Back
- Lower legs
- Upper legs
Barbell Jefferson Curl
Advanced · erector spinae, glutes, and hamstrings
- Back
- Shoulders
- Waist
Barbell Muscle Clean
Advanced · erector spinae, glutes, hamstrings, lats, quadriceps, and trapezius
- Lower legs
- Shoulders
- Upper legs
- Waist
Barbell One Arm Side Deadlift
Intermediate · erector spinae, glutes, and hamstrings
- Lower legs
- Waist
Barbell Pause Deadlift
Intermediate · calves, erector spinae, glutes, hamstrings, quadriceps, and trapezius
- Back
- Lower legs
- Upper legs
Barbell Pin Good Morning
Intermediate · erector spinae and hamstrings
- Back
- Upper legs
Barbell Pin Squat
Intermediate · erector spinae, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Barbell Rack Pull
Intermediate · erector spinae, glutes, hamstrings, and trapezius
- Back
- Lower legs
- Upper legs
Barbell Romanian Deadlift
Intermediate · erector spinae, glutes, hamstrings, and trapezius
- Back
- Lower legs
- Upper legs
Barbell Single Leg Good Morning
Advanced · erector spinae, glutes, and hamstrings
- Lower legs
- Waist
Barbell Snatch
Advanced · adductors, calves, deltoids, erector spinae, glutes, hamstrings, lats, and quadriceps
- Lower legs
- Shoulders
- Upper legs
- Waist
Barbell Snatch Deadlift
Intermediate · erector spinae, glutes, hamstrings, and quadriceps
- Back
- Lower legs
- Shoulders
- Upper legs
Barbell Snatch Pull
Advanced · deltoids, erector spinae, glutes, hamstrings, lats, quadriceps, trapezius, and triceps
- Back
- Lower legs
- Shoulders
- Upper legs
- Waist
Barbell Split Snatch
Advanced · deltoids, erector spinae, glutes, hamstrings, and quadriceps
- Lower legs
- Shoulders
- Upper legs
- Waist
Barbell Staggered Stance Deadlift
Intermediate · calves, erector spinae, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Barbell Stiff Legged Deadlift
Intermediate · erector spinae, glutes, and hamstrings
- Back
- Lower legs
- Upper legs
Barbell Straight Leg Deadlift
Intermediate · erector spinae, glutes, and hamstrings
- Lower legs
- Upper legs
- Waist
Barbell Suitcase Carry
Intermediate · erector spinae, glutes, hamstrings, and quadriceps
- Lower legs
- Shoulders
- Upper legs
- Waist
Barbell Sumo Romanian Deadlift
Intermediate · adductors, erector spinae, glutes, hamstrings, and trapezius
- Lower legs
- Upper legs
Barbell Zercher Back Extension
Intermediate · erector spinae, glutes, and hamstrings
- Back
- Shoulders
- Upper legs
Barbell Zercher Carry
Intermediate · adductors, erector spinae, glutes, and quadriceps
- Lower legs
- Upper legs
- Waist
Basic Toe Touch
Beginner · erector spinae and obliques
- Back
- Shoulders
- Upper arms
- Waist
Bear Plank
Beginner · abs, erector spinae, and obliques
- Lower legs
- Shoulders
- Upper legs
- Waist
Bent Knee Back To Side Kick
Intermediate · erector spinae, glutes, and hamstrings
- Lower legs
- Waist
Bent Over Back Extension Scapular Adduction
Intermediate · erector spinae and trapezius
- Back
- Shoulders
- Waist
Bent Over Knee Rotation
Beginner · erector spinae, glutes, and hamstrings
- Back
- Hips
- Lower legs
- Upper legs
Bird Dog
Beginner · abs, erector spinae, hamstrings, and trapezius
- Back
- Core
- Hips
- Shoulders
Bodyweight Lying Prone Ys
Beginner · erector spinae, lats, and pectorals
- Back
- Chest
- Shoulders
- Waist

← Browse the full exercise library

45 Degree One Leg Hyperextension Arms in Front of Body

45 Degree Twisting Hyperextension

45 Degrees Reverse Hyperextension

45 Degrees Single Leg Reverse Hyperextension

Alternating Superman

Around The World Superman

Around The World Superman Hold

Back Bend Over Bench Stretch

Back Extension On Exercise Ball

Back Lever

Barbell Bent Over Reverse Raise Skier

Barbell Clean And Jerk

Barbell Clean And Press

Barbell Deadlift From Blocks

Barbell Hang Clean

Barbell Hang Clean High Pull

Barbell Hang Power Clean

Barbell Hang Snatch

Barbell Hang Snatch Below The Knees

Barbell High Pull

Barbell Hook Grip Deadlift

Barbell Jefferson Curl

Barbell Muscle Clean

Barbell One Arm Side Deadlift

Barbell Pause Deadlift

Barbell Pin Good Morning

Barbell Pin Squat

Barbell Rack Pull

Barbell Romanian Deadlift

Barbell Single Leg Good Morning

Barbell Snatch

Barbell Snatch Deadlift

Barbell Snatch Pull

Barbell Split Snatch

Barbell Staggered Stance Deadlift

Barbell Stiff Legged Deadlift

Barbell Straight Leg Deadlift

Barbell Suitcase Carry

Barbell Sumo Romanian Deadlift

Barbell Zercher Back Extension

Barbell Zercher Carry

Basic Toe Touch

Bear Plank

Bent Knee Back To Side Kick

Bent Over Back Extension Scapular Adduction

Bent Over Knee Rotation

Bird Dog

Bodyweight Lying Prone Ys

45 Degree One Leg Hyperextension Arms in Front of Body

45 Degree Twisting Hyperextension

45 Degrees Reverse Hyperextension

45 Degrees Single Leg Reverse Hyperextension

Alternating Superman

Around The World Superman

Around The World Superman Hold

Back Bend Over Bench Stretch

Back Extension On Exercise Ball

Back Lever

Barbell Bent Over Reverse Raise Skier

Barbell Clean And Jerk

Barbell Clean And Press

Barbell Deadlift From Blocks

Barbell Hang Clean

Barbell Hang Clean High Pull

Barbell Hang Power Clean

Barbell Hang Snatch

Barbell Hang Snatch Below The Knees

Barbell High Pull

Barbell Hook Grip Deadlift

Barbell Jefferson Curl

Barbell Muscle Clean

Barbell One Arm Side Deadlift

Barbell Pause Deadlift

Barbell Pin Good Morning

Barbell Pin Squat

Barbell Rack Pull

Barbell Romanian Deadlift

Barbell Single Leg Good Morning

Barbell Snatch

Barbell Snatch Deadlift