Lower Back Curl
Back · Bodyweight · Beginner
How to do it
- Lie flat on your stomach with your legs extended and your arms by your sides.
- Engage your glutes and hamstrings, and slowly lift your upper body off the ground, curling your back upwards.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Primary: Spine
Secondary: Glutes, Hamstrings
Is your Lower Back Curl good?
Enter your bodyweight to compare against Buffro's nine strength ranks. The source is Buffro's exercise-specific standards, not a generic chart copied across every movement.
| Buffro rank | Clean reps |
|---|---|
| Beginner | 4 reps |
| Novice | 10 reps |
| Intermediate | 15 reps |
| Advanced | 23 reps |
| Expert | 30 reps |
| Veteran | 38 reps |
| Elite | 46 reps |
| Master | 55 reps |
| Apex | 64 reps |
These targets mirror Buffro's bodyweight-rep rank math for adults under 40 and adjust for bodyweight. They are training benchmarks, not medical or safety limits.
The table uses the same nine tiers as the Buffro app for Lower Back Curl.
Sets and reps
Use an easy load and stop well before failure while you learn the movement.
Finish most sets with 1-3 good reps still available.
Use strict form and progress the load only after the top of the rep range is clean.
Common mistakes
- Using momentum to finish the rep. Keep your body controlled so the target muscles, not swinging, create the movement.
- Shortening the range as fatigue builds. Use the largest pain-free range that keeps tension on your spine.
- Turning the set into a speed contest. Pause briefly in the hardest position, then control the return instead of dropping into the next rep.
Lower Back Curl FAQ
What muscles does the Lower Back Curl work?
The primary target is spine. It also involves glutes, hamstrings while you keep the movement controlled.
How many sets and reps should I do for the Lower Back Curl?
Start with 3 sets in a repeatable range. Use 6-12 reps for most compound work or 10-15 for smaller isolation work, then add load after you can complete every rep cleanly.
How should I read the Lower Back Curl strength standards?
Use clean reps through the same range each set. Buffro adjusts bodyweight-rep standards for bodyweight, sex, and the movement's difficulty family.
