Erector Spinae
Musculus erector spinae · Lower Back
Extends and laterally flexes the spine; resists spinal flexion.
Main
- Back Extension
- Bird Dog
- Bird Dog Hold
- Block Pull
- Jefferson Curl
- Machine Back Extension
- Rack Pull
- Rack Pull Below Knee
- Stability Ball Back Extension
- Stability Ball Back Extension With Rotation
- Superman
- Swimmer
- Zercher Carry
- Deficit Deadlift
- Smith Machine Deadlift
- Stability Ball Reverse Hyperextension
- Goblet Carry
- Prone Cobra
- Barbell Complex
- Good Morning
- Snatch Pull
- Clean Pull
- Double Kettlebell Rack Carry
- Dumbbell Complex
- Reverse Plank
- Tire Flip
Helps
- Double Kettlebell Clean
- Dumbbell Hang Power Clean
- Hip Hinge Dowel Drill
- Kettlebell Clean
- Kettlebell Deadlift
- Back Neck Bridge
- Reverse Hyper Machine
- Reverse Hyperextension
- Roman Chair Side Bend
- Single-Leg Bodyweight Hip Hinge
- Single-Leg Dumbbell Deadlift
- Single-Leg Romanian Deadlift
- Wall Hip Hinge Drill
- Alternating Kettlebell Swing
- Band Good Morning
- Band Pull-Through
- Band Romanian Deadlift
- Clean and Press
- Cable Deadlift
- Cable Pull-Through
- Clean High Pull
- Double Kettlebell Swing
- Dumbbell Good Morning
- Dumbbell Pull-Through
- Dumbbell Romanian Deadlift
- Dumbbell Swing
- Kettlebell Rack Carry
- Kettlebell Romanian Deadlift
- Kettlebell Swing
- Kickstand Romanian Deadlift
- Front Neck Bridge
- Power Clean
- Single-Arm Kettlebell Swing
- Single-Leg Barbell Deadlift
- Smith Machine Romanian Deadlift
- Trap Bar Romanian Deadlift
- American Kettlebell Swing
- Snatch
- Cable Neck Extension
- Devil's Press
- Dumbbell Cheat Curl
- Halting Deadlift
- Hindu Push-Up
- Isometric Neck Extension
- Reverse Plank Leg Lift
- Snatch-Grip Deadlift
- Barbell Hang Shrug
- Clean and Jerk
- Clean Deadlift
- Deadlift with Bands
- Deadlift with Chains
- Double Kettlebell Clean and Press
- Dumbbell Clean and Jerk
- Dumbbell High Pull
- Kettlebell High Pull
- Prone T Raise
- Single-Leg Deadlift to Row
- Sumo Deadlift High Pull
- Kettlebell Sumo Deadlift
- Trap Bar Deadlift
- Trap Bar Shrug
- Dumbbell Deadlift
- Squat Clean Thruster
- Dumbbell Clean and Press
- Single-Arm Dumbbell Clean and Press
- Dumbbell Sumo Deadlift
- Barbell Suitcase Deadlift
- Rowing Machine
Holds
- Rear Delt Fly
- Barbell Row
- Seated Cable Row
- Band Anti-Rotation Hold
- Band Bent-Over Row
- Band Pallof Press
- Band Single-Arm Row
- Band Squat
- Band Squat Row
- Barbell Box Squat
- Clean
- Barbell Front Box Squat
- Barbell Lateral Lunge
- Barbell Rear Delt Row
- Standing Barbell Twist
- Behind-the-Back Barbell Shrug
- Bent Dumbbell High Pull
- Bent-Over Dumbbell Row
- Bent-Over Single-Arm Cable Row
- Bodyweight Squat
- Cable Kayak Row
- Cable Rear Delt Row
- Cable Rear Lateral Raise
- Cable Scapular Retraction
- Cable Side Bend
- Cable Squat Row
- Cable Triceps Kickback
- Cambered Bar Squat
- Close-Grip Barbell Row
- Deep Squat Hold
- Double Kettlebell Front Squat
- Dumbbell Box Squat
- Dumbbell Clean
- Dumbbell Dead Row
- Dumbbell Front Squat
- Dumbbell Rear Delt Row
- Dumbbell Seal Row
- Dumbbell Side Bend
- Dumbbell Squat
- Dumbbell Squat to Curl
- Dumbbell Sumo Squat
- Dumbbell T Raise
- Dumbbell Y Raise
- EZ-Bar Reverse-Grip Row
- Farmer's Walk
- Frankenstein Squat
- Front Lever Hold
- Front Lever Raise
- Front Lever Tuck
- Barbell Front Squat
- Glute-Ham Raise
- Goblet Box Squat
- Goblet Squat
- Gorilla Row
- Hack Squat
- Hamstring Bridge
- Hamstring Walkout
- Hang Clean
- Hang Power Clean
- Hang Power Clean to Front Squat
- Hang Power Snatch
- Hang Snatch
- Heels-Elevated Back Squat
- Heels-Elevated Goblet Squat
- Heels-Elevated Smith Machine Squat
- Inchworm with Push-Up
- Jerk Dip
- Kelso Shrug
- Kettlebell Clean and Jerk
- Kettlebell Clean and Press
- Kettlebell Front Squat
- Kettlebell Row
- Kettlebell Snatch
- Kettlebell Sumo Squat
- Landmine Perpendicular Row
- Landmine Single-Arm Row
- Landmine Squat to Press
- Landmine T-Bar Row
- Low-Bar Back Squat
- Machine Reverse Fly
- Lever Squat Machine
- Meadows Row
- Nordic Hamstring Curl
- One-Arm Barbell Row
- Pause Squat
- Pendlay Row
- Pin Squat
- Plate-Loaded Iso-Lateral Row
- Power Clean and Jerk
- Power Snatch
- Prone I Raise
- Prone Y Raise
- Prone Y-T-I Raise
- Prying Goblet Squat
- Quadruped Rock Back
- Reverse Hack Squat
- Safety Bar Squat
- Seal Row
- Seated Bent-Over Rear Delt Raise
- Single-Arm Cable Row with Rotation
- Smith Machine Bulgarian Split Squat
- Smith Machine Lunge
- Smith Machine Reverse Lunge
- Smith Machine Row
- Smith Machine Squat
- Snatch Balance
- Snatch High Pull
- Spanish Squat
- Suitcase Carry
- Suspension Trainer Hamstring Curl
- Suspension Trainer Squat
- T-Bar Row
- Tempo Back Squat
- Thick Bar Hold
- Trap Bar Jump
- Trap Bar Row
- Underhand Dumbbell Bent-Over Row
- Underhand Seated Cable Row
- V-Squat Machine
- Wall Angel
- Weighted Plank
- Wide-Grip Barbell Row
- Yates Row
- Zercher Squat
- Barbell Back Squat
- Agility Ladder Quick Feet
- Alternating Dumbbell Lateral Raise
- Arm Circles
- Arnold Press
- Backward Jump
- Band Crunch
- Band Face Pull
- Band Hip Thrust
- Band Lateral Raise
- Band Leg Curl
- Band Reverse Fly
- Band Scapular Pull-Apart
- Band Shrug
- Band Squat Hold
- Band Standing Row
- Band Trunk Twist
- Band Upright Row
- Band Woodchop
- Band Y Raise
- Banded Donkey Kick
- Banded Fire Hydrant
- Banded Scapular Retraction
- Barbell Behind-the-Neck Push Press
- Barbell Concentration Curl
- Barbell Front Rack Reverse Lunge
- Barbell Hack Squat
- Barbell Lunge
- Barbell Push Press
- Barbell Reverse Lunge
- Barbell Shrug
- Barbell Split Squat
- Barbell Step-Up
- Barbell Walking Lunge
- Behind-the-Neck Press
- Bounding
- Box Jump
- Bradford Press
- Broad Jump
- Burpee Barbell Over-the-Bar
- Butt Kicks
- Cable Cross-Body Y Raise
- Cable Front Raise
- Cable Glute Kickback
- Cable Kickback Quadruped
- Cable Lift
- Cable Reverse Fly
- Cable Shrug
- Cable Upright Row
- Cable Woodchop
- Cossack Squat
- Crab Toe Touch
- Depth Jump
- Donkey Kick
- Dumbbell Bradford Press
- Dumbbell Curl to Overhead Triceps Extension
- Dumbbell Curl to Press
- Dumbbell Donkey Kick
- Dumbbell Glute Bridge Press
- Dumbbell Hip Thrust
- Dumbbell Push Press
- Dumbbell Shrug
- Dumbbell Overhead Triceps Extension
- Dumbbell Triceps Kickback
- Dumbbell Woodchop
- Face Pull with External Rotation
- Farmer's Hold
- Fire Hydrant
- Frog Jump
- Front Rack Lunge
- Full Can Raise
- Glute Kickback Machine
- High Cable Reverse Fly
- Hindu Squat
- Hip Abduction Machine Lean Forward
- Hip Airplane
- Hurdle Hop
- Jump Lunge
- Jump Squat
- Jumping Jack
- Kettlebell Hip Thrust
- Kettlebell Thruster
- Landmine 180
- Landmine Lateral Raise
- Lateral Bound
- Lateral Hop
- Leaning Dumbbell Lateral Raise
- High-Foot Leg Press
- Low-Foot Leg Press
- Machine High Row
- Machine Rotary Torso
- Medicine Ball Overhead Throw
- Medicine Ball Rotational Slam
- Medicine Ball Rotational Throw
- Medicine Ball Russian Twist
- Medicine Ball Slam
- Medicine Ball Woodchop
- Overhead Walking Lunge
- Pendulum Squat
- Plank Leg Lift
- Plank on Suspension Trainer
- Plank to Push-Up
- Plate Hip Thrust
- Plate Pinch Carry
- Pogo Jump
- Power Skip
- Prone Dumbbell Rear Delt Raise (Floor)
- Prone Horizontal Abduction
- RKC Plank
- Russian Twist
- Scapular Wall Slide
- Seated Cable Overhead Press
- Seated Dumbbell Curl
- Shoulder CARs
- Skater Squat
- Sled Drag Backward
- Sled Drag Forward
- Slider Hamstring Curl
- Smith Machine Calf Raise
- Smith Machine Hip Thrust
- Smith Machine Seated Shoulder Press
- Stability Ball Plank
- Stability Ball Stir-the-Pot
- Standing Cable Rotation
- Star Jump
- Stomach Vacuum
- Stork Stance Triceps Kickback
- Suspension Trainer Face Pull
- Suspension Trainer High Row
- Suspension Trainer Reverse Fly
- Suspension Trainer Single-Arm Row
- Suspension Trainer Y Raise
- Tuck Jump
- Underhand Band Pull-Apart
- Vertical Leg Press
- Walkout
- Wall Sit
- Weighted Russian Twist
- Z Press
- Romanian Deadlift
- Deadlift
- A-Skip
- Adductor Rockback
- Arch Hang
- Band Front Raise
- Band Overhead Press
- Band Split Squat
- Band Triceps Kickback
- Banded Squat Walk
- Barbell 21s
- Barbell Bulgarian Split Squat
- Barbell Calf Raise
- Barbell Front Raise
- Barbell Jerk
- Barbell Squat Jerk
- Barbell Thruster
- Bear Plank
- Bodyweight Reverse Lunge
- Burpee
- Burpee Box Jump
- Burpee Pull-Up
- Cable Lateral Raise
- Cable Overhead Press
- Cable Shotgun Row
- Single-Arm Cable Shrug
- Close-Grip Overhead Press
- Cross-Bench Dumbbell Pullover
- Donkey Calf Raise
- Dumbbell Bulgarian Split Squat
- Dumbbell Forward Lunge
- Dumbbell Front Raise
- Dumbbell Lunge to Curl
- Dumbbell Lunge with Overhead Triceps Extension
- Dumbbell Overhead Press
- Dumbbell Split Squat
- Dumbbell Step-Up to Balance Curl
- Dumbbell Thruster
- Dumbbell Turkish Get-Up
- Dumbbell Z Press
- Feet-Elevated Inverted Row
- Forward Lunge
- Front Foot Elevated Split Squat
- Half-Kneeling Cable Face Pull
- Half Turkish Get-Up
- Handstand Push-Up
- High Knees
- Inverted Row
- Inverted Row with Rings
- Jefferson Squat
- Kettlebell Bulgarian Split Squat
- Kettlebell Goblet Lunge
- Kettlebell Halo
- Kettlebell Lunge
- Kettlebell Reverse Lunge
- Kettlebell Split Squat
- Kettlebell Step-Up
- Kettlebell Z Press
- Kipping Handstand Push-Up
- Kneeling Ab Wheel Rollout
- Kneeling Cable Face Pull
- Man Maker
- Overhead Barbell Triceps Extension
- Overhead Cable Triceps Extension
- Overhead Carry
- Pallof Press Isometric Hold
- Pike Push-Up
- Pilates Teaser
- Plank with Reach
- Plate Front Raise
- Plate Halo
- Power Jerk
- Prone W Raise
- Push Jerk
- Push-Up to Side Plank
- Roman Chair Sit-Up
- Seated Barbell Overhead Press
- Side Plank Hip Dip
- Side Plank Leg Lift
- Single-Arm Cable Face Pull
- Single-Arm Seated Cable Row
- Single-Leg Hop
- Single-Leg Leg Press
- Sissy Squat
- Sled Push
- Smith Machine Inverted Row
- Squat Thrust
- Stability Ball Leg Curl
- Stability Ball Rollout
- Standing Barbell Rollout
- Standing Cable Row
- Suspension Row
- Suspension Trainer Biceps Curl
- Suspension Trainer Lunge
- Suspension Trainer Reverse Lunge
- Suspension Trainer Rollout
- Suspension Trainer Split Squat
- Underhand Inverted Row
- Wall Walk
- Wide-Grip Inverted Row
- Wide-Grip Overhead Press
- Barbell Ab Rollout
- Barbell Glute Bridge
- BOSU Squat
- Cable Single-Arm Overhead Press
- Squatting Cable Curl
- Double Kettlebell Overhead Press
- Dumbbell Snatch
- Glute Bridge March
- Half-Kneeling Dumbbell Overhead Press
- Handstand
- Inchworm
- Kettlebell Bottoms-Up Hang Clean
- Kettlebell Jerk
- Kettlebell Push Press
- Overhead Squat
- Single-Arm Dumbbell Push Press
- Single-Leg Glute Bridge
- Tall-Kneeling Barbell Overhead Press
- Barbell Hip Thrust
- Back Lever Tuck
- Kettlebell Turkish Get-Up
- One-Arm Standing Dumbbell Palm Press
- Face Pull
- Lat Pulldown
- Dumbbell Curl
- Barbell Curl
- Dip