Lower Back Curl

beginner · core_extension

Setup

Lie face down on a mat with your arms out to the sides at shoulder height, palms down, legs straight and together.

Rest your forehead lightly on the mat with your neck in line with your spine.
Brace your belly lightly and squeeze your glutes before the first rep.
Exhale and lift your chest and head a few centimeters off the mat using your lower back, keeping your arms on the floor.
Hold for 1-2 seconds at the top without cranking your neck back.
Inhale and lower back down slowly, touching the mat before the next rep.
Do 10-15 reps, keeping every rep the same small height rather than reaching higher as you tire.

Exhale as you lift the chest, inhale as you lower it. Lying face down already shortens the breath, so do not try to hold it.

Fault: Pushing off the mat with the arms to help lift
Fix: Keep the palms light on the floor and lift with the lower back alone.
Fault: Craning the neck back to look up
Fix: Keep the eyes on the mat and imagine holding a small orange under the chin.
Fault: Lifting too high and jamming the lower back
Fix: Cut the height in half and add reps instead of range.
Fault: Rushing through reps without a pause at the top
Fix: Count one full second at the top of every rep.

bodyweight, mat

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