Lower Back-SMR
How to do the Lower Back-SMR with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Lower Back
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Foam Roll
How to do the 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.
Log it, see it on your body.
Every Lower Back-SMR set you log feeds Ascend's anatomy heatmap — so your lower back volume is visible at a glance — and counts toward your bodyweight-strength tier.
More lower back exercises
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