Lower Back Curl

A beginner stretch for the abs, with no equipment.

Movement guide

Lower Back Curl

Demand · source-assignedEasy (unreviewed)

Equipment requiredBodyweight

Muscle focusAbs

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Lower Back Curl demonstrated on the 3D figure

3D demoLower Back CurlBeginner · No equipment

Beginner grade (source-assigned).

Harder option

Boat pose (Navasana) demonstrated on the 3D figure

3D demoBoat pose (Navasana)Intermediate · No equipment

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Lie on your stomach with your arms out to your sides. This will be your starting position.
Using your lower back muscles, extend your spine lifting your chest off of the ground. Do not use your arms to push yourself up. Keep your head up during the movement. Repeat for 10-20 repetitions.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Abs.

Equipment

None: body weight and floor space.

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

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Questions people ask

What muscles does the Lower Back Curl work?

Mainly the abs.

What equipment do I need for the Lower Back Curl?

No equipment: your body weight and a little floor space.

Is the Lower Back Curl good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Boat pose (Navasana).

How do I make the Lower Back Curl harder?

Progress to the Boat pose (Navasana), or add load, range or slower lowering once your form is solid.