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 4 of 5 · 217 total

Reverse Hyperextension On Box
Intermediate · erector spinae, glutes, and hamstrings
- Back
- Hips
- Upper legs
Reverse Plank
Intermediate · abs, erector spinae, and hamstrings
- Chest
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
Roll Ball Lower Back
Beginner · erector spinae
- Waist
Roll Ball Lumbar - Diagonal
Beginner · erector spinae and obliques
- Waist
Roll Erector Spinae Lying On Floor
Beginner · erector spinae
- Back
- Waist
Roll Pec Foam Rolling
Beginner · erector spinae, lats, and rhomboids
- Back
- Shoulders
- Waist
Roll Thoracic Spine Lying On Floor
Beginner · erector spinae
- Back
- Lower legs
- Upper legs
- Waist
Safety Bar Good Morning
Intermediate · erector spinae, glutes, and hamstrings
- Back
- Hips
- Upper legs
Scorpion Stretch
Beginner · erector spinae, glutes, and quadriceps
- Back
- Chest
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
Seated Alternate Thoracic Rotation On A Chair
Beginner · erector spinae, obliques, rhomboids, and trapezius
- Back
- Shoulders
- Waist
Seated Boat Row On Chair
Beginner · erector spinae, lats, and rhomboids
- Back
- Upper arms
- Waist
Seated Forward Bend Stretch On A Chair
Beginner · erector spinae and trapezius
- Waist
Seated Lean Back On A Chair
Beginner · abs and erector spinae
- Back
- Shoulders
Seated Lower Back Stretch
Beginner · erector spinae
- Back
- Shoulders
Seated Wide Angle Pose Sequence
Intermediate · erector spinae, glutes, hamstrings, and trapezius
- Lower legs
- Upper legs
- Waist
Side Kick Burpee
Intermediate · calves, erector spinae, glutes, hamstrings, hip flexors, and quadriceps
- Back
- Chest
- Hips
- Lower legs
- Shoulders
- Waist
Single Leg Deadlift With Knee Lift
Intermediate · erector spinae, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
- Waist
Sitting Backbend On A Chair
Intermediate · abs and erector spinae
- Back
- Shoulders
- Upper arms
- Waist
Sitting Bent Over Back Stretch
Beginner · erector spinae, lats, and trapezius
- Back
Sitting Crossed Legs Forward Bending
Intermediate · erector spinae and hip flexors
- Lower legs
- Shoulders
- Upper legs
- Waist
Sitting Lower Back Stretch
Beginner · erector spinae and obliques
- Back
- Shoulders
- Waist
Sitting Lumbar Spine Extension
Intermediate · erector spinae
- Waist
Sledge Hammer
Intermediate · biceps, deltoids, erector spinae, lats, pectorals, and triceps
- Back
- Chest
- Shoulders
- Upper arms
- Waist
Smith Bent Knee Good Morning
Intermediate · erector spinae, glutes, and hamstrings
- Back
- Hips
- Lower back
Smith Deadlift
Intermediate · calves, erector spinae, glutes, hamstrings, quadriceps, and trapezius
- Lower legs
- Waist
Smith Hang Clean
Advanced · erector spinae, glutes, hamstrings, lats, quadriceps, and trapezius
- Lower legs
- Shoulders
- Upper legs
- Waist
Snatch High Pull
Advanced · biceps, deltoids, erector spinae, forearms, glutes, grip muscles, hamstrings, lats, and trapezius
- Back
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
Sphinx
Beginner · erector spinae
- Back
- Shoulders
Sphinx Pose Opening
Beginner · erector spinae
- Back
- Shoulders
- Waist
Spinal Stretch On Stability Ball
Intermediate · abs, erector spinae, and obliques
- Shoulders
- Upper arms
- Waist
Spine Backbend Stretch
Beginner · abs and erector spinae
- Back
- Shoulders
Spine Lumbar - Extension
Beginner · erector spinae and trapezius
- Back
- Waist
Spine Rolling
Beginner · abs and erector spinae
- Waist
Spine Stretch
Beginner · abs and erector spinae
- Back
- Chest
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
Split Jump Twist Row
Intermediate · biceps, deltoids, erector spinae, lats, and rhomboids
- Back
- Shoulders
- Upper arms
- Waist
Standing Back Rotation Stretch
Beginner · erector spinae and obliques
- Back
- Shoulders
Standing Forward Bent Alternating Twist Toe Touch
Beginner · erector spinae and obliques
- Back
- Lower legs
- Shoulders
- Upper legs
- Waist
Standing Forward Bent Twist
Beginner · erector spinae and obliques
- Waist
Standing Hamstrings And Back Stretch
Beginner · erector spinae, glutes, and hamstrings
- Back
- Upper legs
- Waist
Standing Leaning Forward Walk
Intermediate · erector spinae, glutes, hamstrings, and quadriceps
- Back
- Lower legs
- Shoulders
- Upper legs
- Waist
Standing Wheel Rollout
Intermediate · abs, erector spinae, and obliques
- Shoulders
- Upper legs
- Waist
Standing Wide Good Morning
Beginner · erector spinae, glutes, and hamstrings
- Waist
Superman
Beginner · erector spinae
- Back
- Shoulders
Superman Back Raise
Beginner · erector spinae, glutes, and hamstrings
- Back
- Shoulders
Superman Back Raise Hold
Beginner · erector spinae, glutes, and hamstrings
- Back
- Waist
Superman Chest Stretch
Beginner · erector spinae
- Back
- Lower arms
- Shoulders
- Upper arms
- Waist
Superman Floor Touch
Beginner · erector spinae and glutes
- Back
- Glutes
Superman Hold
Intermediate · erector spinae, glutes, hamstrings, and trapezius
- Back
- Lower arms
- Shoulders
- Upper arms
- Waist

← Browse the full exercise library

Reverse Hyperextension On Box

Reverse Plank

Roll Ball Lower Back

Roll Ball Lumbar - Diagonal

Roll Erector Spinae Lying On Floor

Roll Pec Foam Rolling

Roll Thoracic Spine Lying On Floor

Safety Bar Good Morning

Scorpion Stretch

Seated Alternate Thoracic Rotation On A Chair

Seated Boat Row On Chair

Seated Forward Bend Stretch On A Chair

Seated Lean Back On A Chair

Seated Lower Back Stretch

Seated Wide Angle Pose Sequence

Side Kick Burpee

Single Leg Deadlift With Knee Lift

Sitting Backbend On A Chair

Sitting Bent Over Back Stretch

Sitting Crossed Legs Forward Bending

Sitting Lower Back Stretch

Sitting Lumbar Spine Extension

Sledge Hammer

Smith Bent Knee Good Morning

Smith Deadlift

Smith Hang Clean

Snatch High Pull

Sphinx

Sphinx Pose Opening

Spinal Stretch On Stability Ball

Spine Backbend Stretch

Spine Lumbar - Extension

Spine Rolling

Spine Stretch

Split Jump Twist Row

Standing Back Rotation Stretch

Standing Forward Bent Alternating Twist Toe Touch

Standing Forward Bent Twist

Standing Hamstrings And Back Stretch

Standing Leaning Forward Walk

Standing Wheel Rollout

Standing Wide Good Morning

Superman

Superman Back Raise

Superman Back Raise Hold

Superman Chest Stretch

Superman Floor Touch

Superman Hold

Reverse Hyperextension On Box

Reverse Plank

Roll Ball Lower Back

Roll Ball Lumbar - Diagonal

Roll Erector Spinae Lying On Floor

Roll Pec Foam Rolling

Roll Thoracic Spine Lying On Floor

Safety Bar Good Morning

Scorpion Stretch

Seated Alternate Thoracic Rotation On A Chair

Seated Boat Row On Chair

Seated Forward Bend Stretch On A Chair

Seated Lean Back On A Chair

Seated Lower Back Stretch

Seated Wide Angle Pose Sequence

Side Kick Burpee

Single Leg Deadlift With Knee Lift

Sitting Backbend On A Chair

Sitting Bent Over Back Stretch

Sitting Crossed Legs Forward Bending

Sitting Lower Back Stretch

Sitting Lumbar Spine Extension

Sledge Hammer

Smith Bent Knee Good Morning

Smith Deadlift

Smith Hang Clean

Snatch High Pull

Sphinx

Sphinx Pose Opening

Spinal Stretch On Stability Ball

Spine Backbend Stretch

Spine Lumbar - Extension