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Muscles / Back

Erector spinae (spinal erectors)

Back · Upper body

Erector spinae highlighted on a body map

How it works

OriginSacrum, iliac crest, spinous processes of the lumbar vertebrae
InsertionRibs and vertebrae throughout the thoracic and cervical spine
Actions
  • Spinal extension
  • Lateral flexion
  • Resisting spinal flexion under load
Anatomy reference: OpenStax Anatomy and Physiology (CC BY)

Coaching notes

Endurance of these muscles is specifically recommended for osteoporosis.

Say the muscle, not the group

Clients and interviewers both notice the difference between "erector spinae" and a vague region name. Use the specific term and explain the action in plain language.

Best exercises for this muscle

ExercisePatternEquipmentComplexity
Bird dog Core / anti-movement Bodyweight 1/5 Open
Suitcase hold Carry Dumbbell 1/5 Open

Also trains this muscle as a secondary mover

Back-to-wall hip hingeBox squatHip bridgeCable pull-throughFront plankKettlebell deadliftOverhead carryRomanian deadliftAb wheel rolloutFront squatBarbell deadliftBarbell bent-over rowBarbell back squat