Lower Back Curl

A beginner stretching exercise for the abs, done with just your bodyweight.

Main muscles: Abs
Equipment: Bodyweight
Level: Beginner
Movement: Static

How to do the Lower Back Curl

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.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Lower Back Curl

Questions

What muscles does the Lower Back Curl work?

Mainly the abs.

Is the Lower Back Curl good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Lower Back Curl?

Good alternatives that train the abs: Standing Lateral Stretch, Overhead Stretch, Scissor Kick or Seated Overhead Stretch.

How many sets and reps of the Lower Back Curl should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).