Spinal extensors

Erector spinae

Musculus erector spinae

The erector spinae runs in long columns on either side of your spine. It helps straighten your back and keeps your torso steady during movements such as lifting.

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Back view with the position of the spinal extensors marked schematically along both sides of the spine.
Back view · schematic location

At a glance

Region
Back and spine
Movement pattern
Back extension and trunk control
Joint
Spine

Exercises

Exercises for the erector spinae

Romanian deadlift with softly bent knees, hips back, neutral spine and bar close below the knees.

Barbell · Weight plates · Collars

Barbell Romanian deadlift

Hinge at the hips to train the hamstrings and glutes while the back extensors stabilize the torso.

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Back extension on a 45-degree bench with thighs supported, ankles secured and straight torso.

Bodyweight · 45-degree extension bench

45-degree back extension

Hinge over a fixed bench and return to a straight body line. The back muscles stabilize alongside the glutes and hamstrings.

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Bird dog with one arm and the opposite leg extended, supported on the other hand and knee, with a level back.

No equipment · Mat

Bird dog

Extend the opposite arm and leg from all fours. Your back and abdominal muscles work together to keep your torso steady.

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Dumbbell Romanian deadlift with hips pushed back, knees slightly bent and a neutral back.

Dumbbells · Standing

Dumbbell Romanian deadlift

Hamstrings and glutes move your hips. The spinal extensors mainly hold your back steady against the pull of the weights.

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Small prone back extension with arms alongside the body and the pelvis and legs resting on the mat.

No equipment · Mat

Prone back extension

Lift your upper chest slightly from the floor while your pelvis and legs stay down. This trains active spinal extension without added weight.

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Understand the muscle

Three columns along the spine

The erector spinae consists of three muscle columns on each side. They run upward from the pelvis and spine, with portions reaching the ribs and neck. Much of this group lies beneath more superficial back muscles; the highlight shows its approximate location.

The listed exercises involve this region alongside other parts of the muscle. A muscle head or deep portion is not necessarily trained in isolation.

Simply explained

What does the muscle do?

Your spinal extensors can move your back or hold its position. During a Romanian deadlift, your hips move while your back muscles help keep your spine neutral.

Side view: the upper chest rises from a low position (1, dashed) into a small back extension (2, teal), with pelvis and legs supported.
Side view · small back extension

Straighten your back

Spinal extension

Working on both sides, the spinal extensors straighten the back. In a prone back extension, they help lift your upper chest a little from the floor.

Back view: the upper trunk bends sideways from upright (1, dashed) to a tilted position (2, teal) while the pelvis stays level.
Back view · side bending

Bend to the side

Lateral flexion

Working on one side, the spinal extensors help bend the trunk toward that side. Your abdominal muscles also contribute to this movement.

Side view of a bird dog: opposite arm and leg move from all fours (1, dashed) into extension (2, teal), while the back stays level.
Side view · steady spine

Keep your torso steady

Postural stability

The spinal extensors also work without visible back movement. Together with the rest of your trunk muscles, they hold your back position as you move an arm and leg in the bird dog.

Often works with
Sources & illustrations

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.