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StretchingbeginnerFoam Roll

Lower Back-SMR

Primary

Lower Back

Equipment

Foam Roll

Level

beginner

Lower Back-SMR demonstration

Lower Back-SMR, starting position

Lower Back-SMR, finishing position

How to Perform

1In 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.
2Raise 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.

Video Tutorial

Tips & Common Mistakes

•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps

Muscles Worked

Front

Back

Lower Back

Exercise Details

Category: Stretching
Force: static
Mechanic: N/A
Level: beginner

Exercise Variations

Home workout modifications

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Bodyweight options

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Frequently Asked Questions

What muscles does Lower Back-SMR work?

Lower Back-SMR primarily targets the Lower Back.

What equipment do I need for Lower Back-SMR?

Lower Back-SMR requires Foam Roll.

Is Lower Back-SMR suitable for beginners?

Yes, Lower Back-SMR is suitable for beginners. It's classified as a beginner-level exercise.

Alternatives to Lower Back-SMR

Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.

Cat Stretch

Lower Back

Child's Pose

Lower Back

Dancer's Stretch

Lower Back

Hug Knees To Chest

Lower Back