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 3 of 5 · 217 total

Kettlebell Kickstand One Leg Deadlift
Intermediate · calves, erector spinae, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Kettlebell One Arm Clean And Jerk
Advanced · deltoids, erector spinae, glutes, hamstrings, obliques, and quadriceps
- Back
- Lower legs
- Shoulders
- Upper legs
- Waist
Kettlebell One Arm Snatch
Advanced · erector spinae, glutes, hamstrings, and quadriceps
- Lower legs
- Shoulders
- Upper legs
- Waist
Kettlebell Overhead Carry
Intermediate · abs, deltoids, erector spinae, obliques, and trapezius
- Back
- Lower legs
- Shoulders
- Upper legs
- Waist
Kettlebell Single Arm Clean And Press
Intermediate · biceps, deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps
- Lower legs
- Shoulders
- Upper arms
- Waist
Kettlebell Straight Leg Deadlift
Intermediate · erector spinae, glutes, hamstrings, and trapezius
- Lower legs
- Upper legs
- Waist
Kettlebell Sumo High Pull
Intermediate · adductors, erector spinae, glutes, hamstrings, lats, quadriceps, and trapezius
- Back
- Lower legs
- Shoulders
- Upper legs
- Waist
Kettlebell Swing To Goblet Squat
Intermediate · erector spinae, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Kettlebell Two Arm Clean
Intermediate · deltoids, erector spinae, glutes, hamstrings, lats, quadriceps, and triceps
- Lower legs
- Shoulders
- Upper arms
- Waist
Kneeling Back Leg Lift
Beginner · erector spinae, glutes, and hamstrings
- Hips
- Lower legs
- Waist
Kneeling Back Rotation Stretch
Beginner · abs, erector spinae, obliques, and pectorals
- Back
Kneeling Backward Hip Circles
Beginner · abs, adductors, erector spinae, glutes, and hip flexors
- Waist
Kneeling Backwards Reach
Beginner · abs, erector spinae, obliques, and trapezius
- Chest
- Shoulders
- Upper arms
- Waist
Kneeling Cobra Push Up
Beginner · erector spinae, glutes, and pectorals
- Back
- Chest
- Shoulders
- Upper arms
- Waist
Kneeling Forward Hip Circles
Beginner · abs, adductors, erector spinae, glutes, hip flexors, and obliques
- Lower legs
- Shoulders
- Upper legs
- Waist
Kneeling Leg Half Circle
Beginner · adductors, erector spinae, glutes, and hamstrings
- Lower legs
- Upper legs
Kneeling Pulse
Intermediate · erector spinae, glutes, and hamstrings
- Back
- Lower legs
- Shoulders
- Upper legs
- Waist
Kneeling Stay Forward Wheel Rollout
Intermediate · abs, erector spinae, and obliques
- Lower arms
- Shoulders
- Upper arms
- Waist
Kneeling Thoracic Rotation
Intermediate · erector spinae, lats, obliques, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Kneeling Upper Back Rotation Shoulder Touch
Beginner · erector spinae, obliques, rhomboids, and trapezius
- Back
- Shoulders
- Waist
Landmine One Leg Stiff Leg Deadlift
Intermediate · erector spinae, glutes, and hamstrings
- Lower legs
- Upper legs
- Waist
Landmine Romanian Deadlift
Intermediate · erector spinae, glutes, and hamstrings
- Lower legs
- Waist
Landmine Single Leg Landmine RDL
Intermediate · erector spinae, glutes, and hamstrings
- Lower legs
- Upper legs
- Waist
Lat Lean To Cat Cow
Beginner · abs, erector spinae, and obliques
- Lower arms
- Shoulders
- Upper arms
- Waist
Lever Back Extension
Beginner · erector spinae
- Back
Lever Belt Deadlift
Intermediate · erector spinae, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
- Waist
Lever Belt Deadlift with Straight Bar
Intermediate · erector spinae, glutes, hamstrings, and quadriceps
- Lower legs
- Waist
Long Lever Standing Hip Extension
Intermediate · erector spinae, glutes, and hamstrings
- Back
- Shoulders
- Waist
Low Plank Leg Raise
Intermediate · abs, erector spinae, hamstrings, and obliques
- Upper legs
- Waist
Lying Alternate Back Raise
Beginner · erector spinae and trapezius
- Back
Lying Chin Tucks
Beginner · erector spinae
- Neck
- Waist
Lying Floor Hyperextension
Beginner · erector spinae, glutes, hamstrings, and trapezius
- Back
- Waist
Lying Neck Extension
Intermediate · erector spinae
- Back
- Shoulders
- Waist
Lying Prone T
Intermediate · erector spinae, glutes, hamstrings, and quadriceps
- Back
- Lower legs
- Upper legs
- Waist
Old School Reverse Extensions
Intermediate · erector spinae, glutes, and hamstrings
- Back
- Upper legs
One Arm Twisted Clean And Press
Advanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps
- Shoulders
- Upper legs
- Waist
Opposite Arm Raise Against Wall
Intermediate · erector spinae and trapezius
- Back
- Shoulders
Parsva Balasana Yoga Pose
Beginner · abs, erector spinae, lats, obliques, pectorals, and trapezius
- Back
- Chest
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
Pigeon Hip Stretch
Beginner · adductors, erector spinae, glutes, hamstrings, hip flexors, and quadriceps
- Hips
- Thighs
Pike Stand With Extended Leg
Advanced · abs and erector spinae
- Lower legs
- Upper legs
- Waist
Pike To Cobra Push-Up
Intermediate · abs, erector spinae, pectorals, and triceps
- Chest
- Lower legs
- Shoulders
- Upper legs
- Waist
Plank On Hands
Beginner · abs, erector spinae, and obliques
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
Plate Hyperextension
Intermediate · erector spinae, glutes, and hamstrings
- Back
- Upper legs
Prone Cervical Extension
Beginner · erector spinae
- Back
- Shoulders
- Waist
Prone I Stretch
Beginner · erector spinae, glutes, hamstrings, and trapezius
- Back
- Lower legs
- Shoulders
- Upper legs
Push-Up In Child Pose
Beginner · erector spinae, glutes, and pectorals
- Back
- Chest
- Shoulders
- Waist
Resistance Band Bridge Yoga Pose Setu Bandha Sarv
Beginner · erector spinae, glutes, and hamstrings
- Back
- Upper legs
- Waist
Resistance Band Romanian Deadlift
Beginner · erector spinae, glutes, and hamstrings
- Back
- Lower legs
- Upper legs

← Browse the full exercise library

Kettlebell Kickstand One Leg Deadlift

Kettlebell One Arm Clean And Jerk

Kettlebell One Arm Snatch

Kettlebell Overhead Carry

Kettlebell Single Arm Clean And Press

Kettlebell Straight Leg Deadlift

Kettlebell Sumo High Pull

Kettlebell Swing To Goblet Squat

Kettlebell Two Arm Clean

Kneeling Back Leg Lift

Kneeling Back Rotation Stretch

Kneeling Backward Hip Circles

Kneeling Backwards Reach

Kneeling Cobra Push Up

Kneeling Forward Hip Circles

Kneeling Leg Half Circle

Kneeling Pulse

Kneeling Stay Forward Wheel Rollout

Kneeling Thoracic Rotation

Kneeling Upper Back Rotation Shoulder Touch

Landmine One Leg Stiff Leg Deadlift

Landmine Romanian Deadlift

Landmine Single Leg Landmine RDL

Lat Lean To Cat Cow

Lever Back Extension

Lever Belt Deadlift

Lever Belt Deadlift with Straight Bar

Long Lever Standing Hip Extension

Low Plank Leg Raise

Lying Alternate Back Raise

Lying Chin Tucks

Lying Floor Hyperextension

Lying Neck Extension

Lying Prone T

Old School Reverse Extensions

One Arm Twisted Clean And Press

Opposite Arm Raise Against Wall

Parsva Balasana Yoga Pose

Pigeon Hip Stretch

Pike Stand With Extended Leg

Pike To Cobra Push-Up

Plank On Hands

Plate Hyperextension

Prone Cervical Extension

Prone I Stretch

Push-Up In Child Pose

Resistance Band Bridge Yoga Pose Setu Bandha Sarv

Resistance Band Romanian Deadlift

Kettlebell Kickstand One Leg Deadlift

Kettlebell One Arm Clean And Jerk

Kettlebell One Arm Snatch

Kettlebell Overhead Carry

Kettlebell Single Arm Clean And Press

Kettlebell Straight Leg Deadlift

Kettlebell Sumo High Pull

Kettlebell Swing To Goblet Squat

Kettlebell Two Arm Clean

Kneeling Back Leg Lift

Kneeling Back Rotation Stretch

Kneeling Backward Hip Circles

Kneeling Backwards Reach

Kneeling Cobra Push Up

Kneeling Forward Hip Circles

Kneeling Leg Half Circle

Kneeling Pulse

Kneeling Stay Forward Wheel Rollout

Kneeling Thoracic Rotation

Kneeling Upper Back Rotation Shoulder Touch

Landmine One Leg Stiff Leg Deadlift

Landmine Romanian Deadlift

Landmine Single Leg Landmine RDL

Lat Lean To Cat Cow

Lever Back Extension

Lever Belt Deadlift

Lever Belt Deadlift with Straight Bar

Long Lever Standing Hip Extension

Low Plank Leg Raise

Lying Alternate Back Raise

Lying Chin Tucks

Lying Floor Hyperextension