Muscles / Back
Erector spinae
- Back
- Back & spine
- Intermediate layer
Also called sacrospinalis, paraspinals, spinal erectors.
Anatomy
- Origin
- Broad tendon from the posterior iliac crest, posterior sacrum, sacro-iliac ligaments and lower lumbar spinous processes
- Insertion
- Ribs, transverse and spinous processes of the vertebrae, mastoid process (by column)
- Nerve
- Posterior rami of spinal nerves
Actions
- Bilaterally extends the vertebral column and head
- Controls trunk flexion eccentrically
- Unilaterally laterally flexes the vertebral column
Exercises that train it most
Bird dog (quadruped opposite arm and leg lift)
Prone trunk extension
Thoracic extension over a foam roller
Cat–cow with breath and pelvic tilt
Thread the needle
Also trained by
Bridge (supine hip extension)
Single-leg deadlift
45° hip extension
Single knee-to-chest stretch
Child’s pose
Two-hand kettlebell swing
Parts
Notes
- Three columns from lateral to medial: iliocostalis, longissimus, spinalis ("I Love Spaghetti").
References (4)
- Standring S, ed. Elsevier. Gray's Anatomy: The Anatomical Basis of Clinical Practice. 42nd ed.
- Dalley AF, Agur AMR. Wolters Kluwer. Moore's Clinically Oriented Anatomy. 9th ed.
- Neumann DA. Elsevier. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. 3rd ed.
- Betts JG, Young KA, Wise JA, et al. OpenStax (free, openly licensed textbook). Anatomy and Physiology 2e