10 Best Lower Back Curl Alternatives for No-Equipment Training

The Lower Back Curl is done lying face down. Ranked closest by our scoring: the Hyperextension, the Hyperextension (On Bench) and the Back Extension On Exercise Ball.

Lower Back CurlWatch the Lower Back Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Lower Back Curl

The steps for the Lower Back Curl itself, so you can judge how close each substitute below really is.

Spine, with glutes, hamstrings · Bodyweight · Intermediate · Isolation

  1. Lie flat on your stomach with your legs extended and your arms by your sides.
  2. Engage your glutes and hamstrings, and slowly lift your upper body off the ground, curling your back upwards.
  3. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
  4. Repeat for the desired number of repetitions.

The 10 Best Lower Back Curl Alternatives

10 substitutes, ranked by how closely each one matches the Lower Back Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

  1. HyperextensionPlay demonstration

    1. Hyperextension

    91% match

    Spine · Intermediate · Compound

    It uses the same equipment and still works the spinal erectors.

    • Bodyweight
    How to perform it
    1. Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured.
    2. Cross your arms over your chest or place your hands behind your head.
    3. Lower your upper body towards the ground while keeping your back straight.
    4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: spine, the same as the Lower Back Curl
    • Equipment: bodyweight only, the same as the Lower Back Curl
    • Body position: lying face down, the same as the Lower Back Curl
  3. Back Extension On Exercise BallPlay demonstration

    3. Back Extension On Exercise Ball

    82% match

    Spine · Beginner · Isolation

    A good swap when you have a stability ball to work with, and it still works the spinal erectors.

    • Stability-ball
    How to perform it
    1. Place the stability ball on the ground and lie face down on top of it, with your hips resting on the ball and your feet against a wall or other stable surface.
    2. Position your hands behind your head or crossed over your chest.
    3. Engage your core and slowly lift your upper body off the ball, extending your back until your body forms a straight line from your head to your heels.
    4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: spine, the same as the Lower Back Curl
    • Equipment: bodyweight only, the same as the Lower Back Curl
    • Body position: lying face down, the same as the Lower Back Curl
  5. Dumbbell Lying Rear Delt RowPlay demonstration

    5. Dumbbell Lying Rear Delt Row

    70% match

    Upper Back · Intermediate · Isolation

    A looser match: it works the upper back rather than the spinal erectors.

    • Dumbbell
    How to perform it
    1. Lie face down on a flat bench with a dumbbell in each hand, palms facing inwards.
    2. Extend your arms straight down towards the floor, keeping a slight bend in your elbows.
    3. Engaging your back muscles, lift the dumbbells up towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: upper back, not spine
    • Equipment: free weights, not bodyweight only
    • Body position: lying face down, the same as the Lower Back Curl
  6. Bodyweight Mid Row

    6. Bodyweight Mid Row

    69% match

    Middle Back · Intermediate · Compound

    A looser match: it works the middle back rather than the spinal erectors.

    • Other
    How to perform it
    1. Begin by taking a medium to wide grip on a pull-up apparatus with your palms facing away from you. From a hanging position, tuck your knees to your chest, leaning back and getting your legs over your side of the pull-up apparatus. This will be your starting position.
    2. Beginning with your arms straight, flex the elbows and retract the shoulder blades to raise your body up until your legs contact the pull-up apparatus.
    3. After a brief pause, return to the starting position.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: middle back, not spine
    • Equipment: bodyweight only, the same as the Lower Back Curl
    • Body position: lying face down, the same as the Lower Back Curl
    • Balance: harder to stay steady on than the Lower Back Curl
  7. Lever Back ExtensionPlay demonstration

    7. Lever Back Extension

    67% match

    Spine · Intermediate · Isolation

    A good swap when you have a lever machine to work with, and it still works the spinal erectors.

    • Lever
    How to perform it
    1. Adjust the machine to fit your body size and range of motion.
    2. Sit on the machine with your back against the pad and your feet secured.
    3. Place your hands on the handles or grip bars.
    4. Engage your core and slowly lean forward, allowing your back to round slightly.
    5. Pause for a moment at the bottom position, feeling a stretch in your lower back.
    6. Using your back muscles, slowly raise your torso back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: spine, the same as the Lower Back Curl
    • Equipment: a machine, not bodyweight only
    • Body position: seated, not lying face down

Lower Back Curl FAQ

What muscles does Lower Back Curl work?

Lower Back Curl primarily targets the spinal erectors (longissimus, iliocostalis) and deep stabilizers like the multifidus. Cue lumbar extension through the erectors while avoiding a thoracic thrust to ensure the lumbar extensors, not compensatory muscles, carry the load.

What is the best bodyweight alternative to Lower Back Curl?

The prone Superman is the best bodyweight alternative for isolated spinal extension. Lie face down, keep the pelvis grounded, lift chest and legs 1–3 inches while squeezing your spinal erectors, and avoid neck hyperextension to maintain proper activation.

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