Back · Foam Roller · Beginner
Lower Back-SMR
Primary
- Main muscles
- Lower Back
How to do it
- In a seated position, place a foam roll under your lower back. Cross your arms in front of you and protract your shoulders. This will be your starting position.
- Raise your hips off of the floor and lean back, keeping your weight on your lower back. Now shift your weight slightly to one side, keeping your weight off of the spine and on the muscles to the side of it. Roll over your lower back, holding points of tension for 10-30 seconds. Repeat on the other side.
Swaps on other equipment
Each has the lower back as its main muscle, on a different piece of equipment.
Other lower back exercises
- Hyperextensions (Back Extensions) · Other
- Hyperextensions With No Hyperextension Bench · Bodyweight
- Keg Load · Other
- Pelvic Tilt Into Bridge · Bodyweight
- Pyramid · Exercise Ball
- Rack Pull with Bands · Barbell
Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake