Lower Back-SMR

Instructions

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.
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.

Frequently asked questions

What muscles does the Lower Back-SMR work?

Lower Back-SMR primarily targets the Lower Back. This makes it an effective stretching exercise for building lower back development.

What equipment do I need for the Lower Back-SMR?

You will need a foam roll to perform the Lower Back-SMR. Make sure the equipment is set up properly and at the appropriate weight before starting.

Is the Lower Back-SMR suitable for beginners?

Yes. The Lower Back-SMR is a beginner-friendly exercise. Focus on proper form before adding weight or intensity. It's a great movement to include early in your training.

How many sets and reps should I do for the Lower Back-SMR?

Hold the Lower Back-SMR for 20-30 seconds per side, repeating 2-3 times. Stretch after your workout or on rest days when your muscles are warm. Never bounce or force a stretch past your comfortable range of motion.

What are good alternatives to the Lower Back-SMR?

Good alternatives include the Atlas Stone Trainer, Atlas Stones, Axle Deadlift. These exercises target similar muscle groups (Lower Back) and can be substituted based on available equipment or training preference.

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