The erector spinae muscles are a major part of the core, along with the abdomen, lower back, and pelvis; strengthening these muscles helps stabilize the core.

2. Superman. I for one never look forward to this exercise, but according to Dr. Douglas, it’s an important movement to master for the well-being of your erector spinae and posture at large.

The erector spinae are a group of muscles that run up the back from the hips. These muscles can adjust your posture, allowing you to bend forward, bend backward, or stand up straight.

Strengthen your lower back with these 3 trainer-recommended moves that improve posture, prevent injury, and reduce pain.

Diagram of the multifidus (MF) and erector spinae (ES) muscles. Annals of Medicine/Suo et al. 2023.

The erector spinae muscles include the spinalis, longissimus, and iliocostalis, which play a key role in back extension (6, 7). This exercise also targets the glutes, hamstrings, upper back and ...