Lower Back-SMR
The Lower Back-SMR is a beginner foam roller exercise that works the Back. Follow the steps below.
Target musclesBack
EquipmentFoam Roller
LevelBeginner
How to do the Lower Back-SMR
- 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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.