Multifidus

Musculus multifidus · Lower Back

Stabilizes and extends the vertebrae segment by segment.

Main

• Bird Dog
• Bird Dog Hold
• Jefferson Curl
• Stability Ball Back Extension With Rotation
• Quadruped Thoracic Rotation
• Swimmer

Helps

• Machine Back Extension
• Stability Ball Back Extension
• Superman
• Stability Ball Reverse Hyperextension
• Back Extension
• Prone Cobra

Holds

• Good Morning
• Hip Hinge Dowel Drill
• Reverse Hyper Machine
• Reverse Hyperextension
• Wall Hip Hinge Drill
• Standing Barbell Twist
• Low-Bar Back Squat
• Prone Y-T-I Raise
• Single-Arm Cable Row with Rotation
• Band Trunk Twist
• Kettlebell Rack Carry
• Tire Flip
• Cambered Bar Squat
• Double Kettlebell Rack Carry
• Heels-Elevated Back Squat
• Pause Squat
• Safety Bar Squat
• Tempo Back Squat
• Rear Delt Fly
• Barbell Row
• Rowing Machine
• Seated Cable Row
• Barbell Back Squat
• Romanian Deadlift
• Deadlift
• Barbell Hip Thrust