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Erector Spinae竖脊肌

Back · Intermediate (L2) · Posterior · 4 exercises

Function

The 'steel beams' running up each side of the spine: spinal extension and anti-flexion, from sacrum to skull. They lock your lower back neutral in the deadlift and keep your torso from collapsing in the squat.

Best Exercises & Form Cues

• Deadlift

  Equipment

  Barbell + deadlift/flat shoes

  Sets & Reps

  3-4 sets × 5-8 reps · rest 2-3 min

  How to do it

  Bar stays against the legs, hips sit back, spine neutral. Drive the floor away as the hips extend, bar travelling up the legs to full hip lockout with shoulders pulled back.

  Common mistakes

  Rounding the back off the floor (lumbar risk), hyperextending at the top, bar drifting away from the legs

• Back Extension

  Equipment

  Roman chair

  Sets & Reps

  3-4 sets × 10-15 reps · rest 90 s

  How to do it

  Heels anchored, thigh pad at the front of the thighs; rise slowly from flexion until the body is one line with the legs (no over-extension); 2-3 second eccentric through the erectors; load hugged to the chest as needed.

  Common mistakes

  Hyperextending at the top (lumbar compression), fast flailing, substituting hip extension for true range

• Good Morning

  Equipment

  Barbell

  Sets & Reps

  3 sets × 10-12 reps · rest 90 s

  How to do it

  Bar on the traps, knees slightly bent and fixed; push the hips back to hinge the torso near horizontal (strong hamstring stretch); stand by extending the hips.

  Common mistakes

  Rounded back, knees bending too much (becomes a squat), too heavy

• 45° Back Extension

  Equipment

  45° back extension bench

  Sets & Reps

  3-4 sets × 12-15 reps · rest 90 s

  How to do it

  Hips against the pad; lower by flexing the spine one vertebra at a time (rounding down), then extend one segment at a time up to neutral and stop; hands crossed at the chest or hugging a plate; controlled speed throughout.

  Common mistakes

  Substituting hip extension (becomes a hip thrust), over-hyperextending at the top, head-down uncontrolled rounding

Stretching & Recovery

• Cat arch
• Child's pose release
• Supine knees-hug rocking

Other muscles in the Back

Trapezius (Upper) · Trapezius (Mid/Lower) · Latissimus Dorsi · Teres Major · Rhomboids · Levator Scapulae · Quadratus Lumborum · Semispinalis Capitis · Serratus Posterior