Erector spinae (lower back): exercises and how to train
The erector spinae are long columns of muscle running along both sides of the spine from the sacrum to the skull, thickest in the lower back. They extend the spine and, more importantly for lifters, keep it neutral when a bar pulls you forward and down. Without strong erectors it is hard to hold your back position in squats, deadlifts and bent-over rows.
How to train it
Direct options are Back extension, Good morning and Deadlift, while Superman trains them with no weight at all. Keep the spine neutral and do not hyperextend at the top of a back extension. Your erectors already work hard in squats and pulls, so 3–6 direct sets a week is usually enough.
Exercises where it is the main mover
Exercises where it assists
Weekly sets in ready-made programs
A set where the muscle is primary counts in full, a set where it assists counts as half — the same way the log’s stats count it.
Other back muscles
See how much work each of your muscles gets
GymAssist paints a 40-muscle map from your sets, shows lagging muscles and forecasts recovery.
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