Individual MusclesBack

Erector Spinae

Muscle Information

Description

Deep spinal muscles responsible for posture and spinal extension.

Origin

Sacrum, ilium, spinous and transverse processes of spine

Insertion

Ribs, transverse and spinous processes of vertebrae, mastoid area

Primary Actions

Trunk extension, Bend the torso to the side, spinal stabilization

Also Known As

erectors

Primary Target Exercises

Exercises that primarily work the Erector Spinae(7 exercises)

Erector Spinae+5

Barbell

Barbell Clean Deadlift

The barbell clean deadlift reinforces the clean start position and first pull. It trains leg drive, back rigidity, and a close bar path to build strength that carries over to Olympic lifting.

Compound

Erector Spinae+2

Machine

Machine Back Extension

The machine back extension is an isolation exercise that targets the erector spinae and lower back muscles. This machine variation provides controlled resistance and stability, making it excellent for building lower back strength and preventing injuries.

Isolation

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