Lower Back-SMR
The Lower Back-SMR targets the Lower Back and suits beginner-level lifters. With 2 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The lower back handles the primary load during this movement. This strength movement keeps tension concentrated on a single muscle group.
How to Lower Back-SMR
- 1
In a seated position, place a foam roll under your lower back. Cross your arms in front of you and protract your shoulders. This will be your starting position.
- 2
Raise your hips off of the floor and lean back, keeping your weight on your lower back. Now shift your weight slightly to one side, keeping your weight off of the spine and on the muscles to the side of it. Roll over your lower back, holding points of tension for 10-30 seconds. Repeat on the other side.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
Similar Exercises
Frequently Asked Questions
What muscles does the Lower Back-SMR work?
The Lower Back-SMR primarily targets the Lower Back. It's an effective strength exercise for building lower back strength.
Is the Lower Back-SMR good for beginners?
Yes, the Lower Back-SMR is suitable for beginners. Start with light weight to master the 2-step form before adding load.
What equipment do I need for the Lower Back-SMR?
You need foam roll to perform the Lower Back-SMR. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.