Jefferson Curl

Body region

• Back
• Legs

Muscles

Main

• Erector Spinae
• Multifidus

Helps

• Gluteus Maximus
• Biceps Femoris
• Semitendinosus
• Semimembranosus

Holds

• Rectus Abdominis
• Transversus Abdominis
• Gastrocnemius

Equipment

• Dumbbells or Barbell or Kettlebell

Technique

1. Stand on a low step or flat floor with feet hip width and hold a very light weight in front of the thighs.
2. Tuck your chin and slowly round your spine one segment at a time, starting at the neck, and lower the weight toward your toes.
3. Pause at the bottom of your comfortable range with the knees nearly straight.
4. Reverse the motion, stacking the spine from the hips up, and finish standing tall.

Cues

• Go slowly, one vertebra at a time.
• Use a light weight; this is a flexibility drill, not a strength lift.
• Keep the weight close to the legs.

Common mistakes

• Loading heavy, which stresses the spine in flexion.
• Dropping into the bend quickly.
• Bouncing at the bottom.
• Doing it with a back injury or after heavy deadlifts.

Alternatives

• Good Morning
• Romanian Deadlift