Target muscle

Erector Spinae Exercises

Browse 217 exercises that target the erector spinae. Each movement includes step-by-step setup, execution, form cues, and progressions.

Page 2 of 5 · 217 total

Bosu Ball Single Leg Good Morning
Intermediate · erector spinae, glutes, and hamstrings
- Lower legs
- Waist
Bridge Yoga Pose Setu Bandha Sarvangasana
Beginner · erector spinae, glutes, and hamstrings
- Back
- Hips
Butt Ups
Intermediate · abs, erector spinae, and obliques
- Shoulders
- Upper legs
- Waist
Cable Rope Crossover Seated Row
Beginner · erector spinae, lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
Cable Twisting Overhead Press
Intermediate · biceps, deltoids, erector spinae, and lats
- Back
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
Cat Cow Stretch
Beginner · abs, erector spinae, obliques, and trapezius
- Waist
Cat Stretch
Beginner · abs, erector spinae, and obliques
- Back
- Lower legs
- Shoulders
- Upper legs
- Waist
Child Pose
Beginner · erector spinae, glutes, and lats
- Back
- Chest
- Lower legs
- Shoulders
- Upper arms
- Waist
Child Pose Arms Rotation
Beginner · deltoids, erector spinae, and lats
- Back
- Shoulders
- Upper arms
- Waist
Child Pose Push-Up
Intermediate · erector spinae, glutes, and pectorals
- Back
- Chest
- Lower legs
- Shoulders
- Upper arms
- Waist
Child To Cobra Pose
Beginner · abs, erector spinae, and pectorals
- Back
- Chest
- Shoulders
- Waist
Cobra Push Up
Beginner · abs, erector spinae, and pectorals
- Chest
- Shoulders
- Waist
Cobra To Child Pose
Beginner · erector spinae
- Lower legs
- Shoulders
- Upper legs
- Waist
Diagonal Pick And Carry Woodchop
Intermediate · erector spinae, glutes, hamstrings, obliques, and quadriceps
- Waist
Dolphin Pose
Intermediate · erector spinae, glutes, hamstrings, and quadriceps
- Back
- Lower legs
- Shoulders
- Upper legs
Down To Upward Dog
Intermediate · abs, erector spinae, glutes, hip flexors, obliques, and quadriceps
- Lower legs
- Shoulders
- Upper legs
- Waist
Dumbbell Bent Over Reverse Raise Skier
Intermediate · erector spinae, lats, and rhomboids
- Back
- Shoulders
- Upper arms
- Waist
Dumbbell Bosu Ball Single Leg Deadlift
Advanced · calves, erector spinae, glutes, and hamstrings
- Lower legs
- Waist
Dumbbell Clean And Press
Advanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps
- Shoulders
- Upper arms
- Upper legs
- Waist
Dumbbell Farmers Carry
Intermediate · erector spinae, forearms, glutes, grip muscles, hamstrings, and quadriceps
- Lower legs
- Shoulders
- Upper legs
- Waist
Dumbbell Front Plank Arm Leg Raise
Intermediate · abs, erector spinae, and obliques
- Lower legs
- Shoulders
- Upper legs
- Waist
Dumbbell Full Swing
Advanced · erector spinae, glutes, and hamstrings
- Legs
- Shoulders
Dumbbell Hang Power Clean
Advanced · adductors, calves, erector spinae, glutes, hamstrings, and quadriceps
- Lower legs
- Shoulders
- Upper legs
- Waist
Dumbbell Hyperextension
Intermediate · erector spinae, glutes, and hamstrings
- Back
- Waist
Dumbbell Jefferson Curl
Advanced · erector spinae, glutes, and hamstrings
- Back
- Lower legs
- Shoulders
- Upper legs
- Waist
Dumbbell One Arm Snatch
Intermediate · deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
Dumbbell Romanian Deadlift
Intermediate · erector spinae, glutes, and hamstrings
- Lower legs
- Waist
Dumbbell Single Power Clean And Jerk
Advanced · calves, deltoids, erector spinae, glutes, hamstrings, and quadriceps
- Lower legs
- Shoulders
- Upper legs
- Waist
Dumbbell Stiff Leg Deadlift
Intermediate · erector spinae, glutes, and hamstrings
- Lower legs
- Upper legs
- Waist
Dumbbell Straight Leg Deadlift
Intermediate · erector spinae, glutes, and hamstrings
- Lower legs
- Waist
Dumbbell Straight Legs Deadlift
Intermediate · erector spinae, glutes, and hamstrings
- Lower legs
- Waist
Dumbbell Superman
Intermediate · erector spinae, glutes, hamstrings, and trapezius
- Back
- Shoulders
- Upper arms
Dumbbell Wood Chop Squat
Intermediate · erector spinae, glutes, hamstrings, and quadriceps
- Waist
EZ-Bar Deadlift With Biceps Curl
Intermediate · biceps, erector spinae, glutes, hamstrings, and quadriceps
- Lower legs
- Upper arms
- Waist
Forward Arms Plank
Intermediate · abs, erector spinae, and obliques
- Lower arms
- Shoulders
- Upper arms
- Waist
Frog Reverse Hyperextension Tap On Floor
Intermediate · adductors, erector spinae, glutes, and hamstrings
- Lower legs
- Upper legs
- Waist
Front Lever
Advanced · biceps, erector spinae, lats, and rhomboids
- Back
- Lower legs
- Shoulders
- Upper arms
- Waist
Front Lever Hold
Advanced · biceps, erector spinae, and lats
- Back
- Shoulders
- Upper legs
- Waist
Front Plank To Toe Tap
Intermediate · abs, adductors, erector spinae, hamstrings, obliques, pectorals, and trapezius
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
Front Plank With Arm And Leg Lift Push-Up Position
Intermediate · abs, erector spinae, hamstrings, lats, obliques, and trapezius
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
Half Frog Stretch
Beginner · adductors, erector spinae, glutes, and hamstrings
- Hips
- Thighs
Handstand Walk
Advanced · deltoids and erector spinae
- Back
- Lower legs
- Shoulders
- Upper legs
- Waist
Hyperextension
Beginner · erector spinae, glutes, and hamstrings
- Waist
Hyperextension On A Exercise Ball
Intermediate · erector spinae, glutes, and hamstrings
- Back
- Waist
Hyperextension On Bench
Beginner · erector spinae, glutes, and hamstrings
- Back
- Waist
Kettlebell Alternating Swing
Intermediate · erector spinae, glutes, and hamstrings
- Back
Kettlebell Clean And Jerk
Advanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
Kettlebell Hang Clean
Advanced · abs, erector spinae, glutes, hamstrings, and quadriceps
- Back
- Lower legs
- Shoulders
- Upper legs
- Waist

← Browse the full exercise library

Bosu Ball Single Leg Good Morning

Bridge Yoga Pose Setu Bandha Sarvangasana

Butt Ups

Cable Rope Crossover Seated Row

Cable Twisting Overhead Press

Cat Cow Stretch

Cat Stretch

Child Pose

Child Pose Arms Rotation

Child Pose Push-Up

Child To Cobra Pose

Cobra Push Up

Cobra To Child Pose

Diagonal Pick And Carry Woodchop

Dolphin Pose

Down To Upward Dog

Dumbbell Bent Over Reverse Raise Skier

Dumbbell Bosu Ball Single Leg Deadlift

Dumbbell Clean And Press

Dumbbell Farmers Carry

Dumbbell Front Plank Arm Leg Raise

Dumbbell Full Swing

Dumbbell Hang Power Clean

Dumbbell Hyperextension

Dumbbell Jefferson Curl

Dumbbell One Arm Snatch

Dumbbell Romanian Deadlift

Dumbbell Single Power Clean And Jerk

Dumbbell Stiff Leg Deadlift

Dumbbell Straight Leg Deadlift

Dumbbell Straight Legs Deadlift

Dumbbell Superman

Dumbbell Wood Chop Squat

EZ-Bar Deadlift With Biceps Curl

Forward Arms Plank

Frog Reverse Hyperextension Tap On Floor

Front Lever

Front Lever Hold

Front Plank To Toe Tap

Front Plank With Arm And Leg Lift Push-Up Position

Half Frog Stretch

Handstand Walk

Hyperextension

Hyperextension On A Exercise Ball

Hyperextension On Bench

Kettlebell Alternating Swing

Kettlebell Clean And Jerk

Kettlebell Hang Clean

Bosu Ball Single Leg Good Morning

Bridge Yoga Pose Setu Bandha Sarvangasana

Butt Ups

Cable Rope Crossover Seated Row

Cable Twisting Overhead Press

Cat Cow Stretch

Cat Stretch

Child Pose

Child Pose Arms Rotation

Child Pose Push-Up

Child To Cobra Pose

Cobra Push Up

Cobra To Child Pose

Diagonal Pick And Carry Woodchop

Dolphin Pose

Down To Upward Dog

Dumbbell Bent Over Reverse Raise Skier

Dumbbell Bosu Ball Single Leg Deadlift

Dumbbell Clean And Press

Dumbbell Farmers Carry

Dumbbell Front Plank Arm Leg Raise

Dumbbell Full Swing

Dumbbell Hang Power Clean

Dumbbell Hyperextension

Dumbbell Jefferson Curl

Dumbbell One Arm Snatch

Dumbbell Romanian Deadlift

Dumbbell Single Power Clean And Jerk

Dumbbell Stiff Leg Deadlift

Dumbbell Straight Leg Deadlift

Dumbbell Straight Legs Deadlift

Dumbbell Superman