spine core
Erector Spinae exercises
Spinal extension, posture, and lifting endurance.
139
Exercises
20
Primary target
Related exercise guides
Home equipment tiers prioritize bodyweight, walls, chairs, towels, bands, and household loads before gym-only equipment.
360 Breathing (Hands on Ribs)
Learn to expand your ribs in all directions like an umbrella. This is the foundation of thoracic mobility and posture.
Back Extension - 45 Degree Bench
Using a 45-degree back extension bench, hinge at the hips and raise your torso. Great for posterior chain strength.
Back Extension - Floor (Prone Superman)
Lying face down, lift arms and legs slightly off floor. A gentle way to activate back extensors without equipment.
Band Back Extension on a Hyperextension Bench
You lie face down on a hyperextension bench with your hips on the pad and feet locked under the footpads. A resistance band loops around you. You raise your upper body against the band, then lower it.
Band Pull-Aparts
Hold a resistance band in front of you and pull it apart to chest level. Simple but effective for posture and shoulder health.
Band Reverse Hyperextension
You lie face down on a flat bench with your legs hanging off the end and a band looped around both ankles. You lift your legs up behind you against the band, then lower them.
Band Row - Standing
Pull a resistance band toward your body while standing. Builds upper back strength which helps posture and reduces back strain.
Band Shoulder Press
Press a band overhead while standing on it. Builds basic shoulder pressing strength.
Barbell Back Squat
Classic barbell squat with bar across upper back. Foundational strength movement for lower body.
Barbell Deadlift (Conventional)
Foundation barbell hip hinge for total posterior chain strength development.
Barbell Hip Thrust
Heavy loaded hip thrust for maximal glute strength. The primary exercise for building powerful glutes to support SI joint.
Barbell RDL
Barbell Romanian deadlift for hamstring and glute development under heavier load.
Barbell RDL
Barbell Romanian deadlift for maximal posterior chain loading. Advanced exercise requiring excellent hip hinge mechanics.
Barbell Snatch Deadlift
Take a wide grip on a barbell and deadlift it from the floor to a tall lockout. The hips start lower than in a normal deadlift.
Battle Ropes
Create waves with heavy ropes for conditioning and arm power. High-intensity exercise for return to sport.
Bent-Over Dumbbell Row
Hinge at the hips and row dumbbells to your ribs. Fundamental free-weight back exercise.
Bent-Over Reverse Fly
Bend over and raise dumbbells out to sides. Works rear shoulders and upper back.
Bent-Over Row
Bend forward and row two dumbbells or barbell. Major back builder.
Bird Dog (Contralateral Chain Training)
Trains the posterior chain to work diagonally across the spine - the way we actually move in life. Essential for spine stability.
Bird Dog - Full (Contralateral)
Extend opposite arm and leg while on all fours. One of the most back-friendly core exercises that builds stability and coordination.
Bird Dog - Leg Only
On all fours, extend one leg straight back while keeping your hips level. This builds back and hip stability without aggravating most back conditions.
Bird Dog with Band Resistance
Bird dog with band around extending limbs for added resistance. Advanced anti-rotation core exercise.
Bird Dog with Elbow to Knee
Full bird dog with a crunch: bring elbow and knee together under your body, then extend. Adds dynamic movement to the classic exercise.
Bird-Dog
From hands and knees, extend opposite arm and leg. Classic core and back stability exercise.
Box Jump
Plyometric exercise jumping onto elevated surface for hip power development.
Box Jump (Low)
Jump onto a low box and step down. Develops power while practicing soft landings.
Box Jump (Low)
Explosive jumping onto box for power development. Only for those fully recovered with no symptoms during impact.
Box Jumps (Low Box)
Jumping onto a low box and stepping down. Plyometric exercise for power development and landing mechanics.
Box Squat
Squat to box or bench for controlled depth and safe hip strengthening.
Box Step-Off to Stick Landing
Step off low box and land softly, holding landing position. Trains deceleration and landing mechanics.
Bridge Hold (Isometric)
Isometric glute bridge hold for building endurance and control in the hip extensors.
Bridge with Adductor Squeeze
Glute bridge combined with inner thigh activation. Particularly effective for 'shear-type' SI pain patterns.
Bridge with Band Abduction
Glute bridge with band pushing knees outward. Activates both glute max and glute med simultaneously for complete hip stability.
Bulgarian Bag Good Morning
You stand with a crescent-shaped bag across your shoulders and upper back, holding its handles. You push your hips back to hinge forward with a neutral spine, then drive your hips forward to stand tall.
Bulgarian Bag Swing and Catch
You stand with a wide stance, holding a crescent-shaped weighted bag by its handles. You push your hips back to swing the bag between your legs, then drive your hips forward to swing and catch it.
Bulgarian Split Squat
Single-leg squat with rear foot elevated. Builds unilateral leg strength and hip stability for SI joint support.
Bulgarian Split Squat (Rear Foot Elevated)
Split squat with rear foot elevated on a bench. Excellent single-leg strength and quad development.
Cable Chop (Anti-Rotation)
Diagonal pulling pattern for rotational core strength. Trains controlled rotation through upper back while protecting SI joint.
Cable Chop - High to Low
Pull a cable from high to low diagonally across your body. Builds rotational core strength with controlled movement.
Cable Lift (Anti-Rotation)
Diagonal pushing pattern for rotational core strength. Complements the chop pattern for balanced rotational training.
Cable Lift - Low to High
The opposite of the chop - pull a cable from low to high across your body. Builds upward rotational power.
Cable Pull-Through
Cable hip hinge movement for glute and hamstring activation with constant tension.
Cable Seated Row
Use a cable machine to perform seated rows. Gold standard gym exercise for mid-back strength.
Cat-Camel (Cat-Cow)
Alternate between arching and rounding your back on all fours. This gentle motion lubricates your spine and reduces stiffness.
Cat-Camel (Full Spine Wave)
The classic spine mobility exercise that moves each segment of the spine sequentially. Wakes up the entire spine chain and lubricates the joints.
Cat-Cow
Classic spine mobility exercise alternating between rounding and arching your back. Warms up the entire spine.
Cat-Cow with Neck Focus
Classic spinal mobility exercise with emphasis on controlled neck movement during transitions.
Cat-Cow with Shoulder Focus
Classic cat-cow movement with extra focus on shoulder blade movement and chest opening.
Cervical Extension (Look Up Gently)
Gently look upward to improve neck extension mobility. Keep the movement small and controlled.
Cervical Flexion (Chin to Chest)
Gently lower your chin toward your chest to stretch the back of the neck. Keep movements small and controlled.
Cervical Retraction on Foam Roller
Practice chin tuck while lying on a foam roller to improve thoracic extension and neck control simultaneously.
Child's Pose
A gentle resting position where you sit back on your heels with arms extended. Good for relaxing back muscles when flexion feels comfortable.
Child's Pose with Reach
Rest in child's pose and walk your hands forward to stretch your shoulders and back.
Conventional Deadlift
The classic barbell deadlift. Builds whole-body strength when performed with proper technique. Requires good hip hinge mechanics.
Crocodile Breathing
Lie on your stomach to feel your belly and ribs expand into the floor. This teaches diaphragmatic breathing and calms the nervous system.
Dead Bug (Spine Chain Stability)
The gold standard for training the core to protect the spine during arm and leg movement. Teaches the whole chain to work together.
Dead Bug - Contralateral
The full dead bug: extend opposite arm and leg simultaneously while keeping your back stable. One of the best anti-extension core exercises.
Dead Bug - Heel Taps
Lie on your back and slowly lower one heel to tap the floor while keeping your back stable. This teaches core control without stressing your spine.
Dead Bug - Leg Extension
A more challenging dead bug where you extend one leg out straight while keeping your back flat. Excellent for building anti-extension core strength.
Depth Drop to Stick
Step off box and land with immediate controlled stop (stick). Trains rapid force absorption and ankle stiffness.
Depth Jump
Step off box, land, and immediately explode into jump. Advanced plyometric for reactive power.
Diaphragmatic Breathing (90/90 Position)
Learn proper breathing to calm pain, relax tight back muscles, and improve core timing. The 90/90 position takes pressure off your lower back.
Diaphragmatic Breathing (Belly Breathing)
Deep breathing using your diaphragm to reduce neck muscle tension and improve relaxation. Foundation for neck health.
Dumbbell Romanian Deadlift (RDL)
Weighted hip hinge targeting glutes and hamstrings. Foundation posterior chain strengthening.
Elephant Walk (the Folded Trunk-Swing Gait)
You bend forward at the hips with your back parallel to the floor and your clasped hands hanging down. You take big steps while your body and hands sway from side to side.
Front Squat
Barbell squat with bar in front rack position. Emphasizes quadriceps and requires upright torso.
Gada Push-and-Pull Swing
A momentum swing with a long bamboo-style mace. You push it upward to fall, brace your core, pull hard just before the lowest point and quarter-turn it back up.
Goblet Squat
Squat while holding a weight at your chest. The counterbalance often helps depth and form.
Good Morning
A hip hinge with barbell on your upper back. Advanced exercise for posterior chain strength when proper form is established.
Good Morning (Bodyweight)
Bodyweight hip hinge exercise for posterior chain activation and hamstring flexibility.
Half-Kneeling Thoracic Rotation
Assume a half-kneeling position and rotate your torso. Adds hip stability challenge to thoracic rotation.
Hip Hinge Drill
Foundational movement pattern teaching proper hip hinge mechanics for deadlift preparation.