Erector Spinae
Run the length of the spine to extend and stabilize the back.
How to build it: Deadlifts, back extensions, and good mornings build a strong, armored lower back.
What it does for your sport
The same muscle earns its keep differently in every arena. Sports marked Priority depend on the lower back most.
Exercises that build it
Pulled straight from the 12-week program. Every lift comes with a form cue and a minimal-equipment swap.
Back Extension
machineExtend to a straight line, don’t hyperextend.
Home swap: Superman hold
Romanian Deadlift
barbellHinge at the hips, soft knees, feel the hamstring stretch.
Home swap: Dumbbell RDL or single-leg RDL
Conventional Deadlift
barbellWedge into the bar, push the floor, lock hips and knees together.
Home swap: Dumbbell deadlift or hip thrust
Kettlebell Swing
kettlebellHike, snap the hips, float the bell.
Home swap: Dumbbell swing
See the lower back in 3D
Spin the model, isolate the erector spinae, and read exactly why it matters for your sport.