When most people think about training, they picture biceps curls, squats, bench presses, and rows. These compound and isolation movements target the major, visible muscles: the chest, back, arms, quads, and glutes. But one crucial muscle group is often overlooked—even among serious athletes and seasoned lifters.
It doesn’t just affect posture, balance, and performance—it also plays a key role in injury prevention. That group is the posterior chain stabilizers of the mid and lower back, specifically the spinal erectors and deep spinal stabilizers, collectively referred to as the erector spinae and multifidus.
[wpcode id=”229888″]Neglecting these muscles not only limits performance but also increases the risk of injury, especially in the lumbar spine. In this article, we’ll dive into the science behind why this muscle group matters, how neglecting it can impact your athletic output, and—most importantly—how to train it properly using evidence-based strategies.
Why the Spinal Erectors and Multifidus Are So Often Ignored
Visibility Bias in Training
One reason the spinal stabilizers are neglected is that they aren’t visible in the mirror. Unlike pecs, abs, or quads, the deep back muscles are hidden beneath layers of muscle and fat and cannot be easily flexed or shown off. This “mirror muscle” bias leads to prioritizing anterior chain muscles, especially in recreational fitness settings.
Misunderstood Role in Strength Training
Many people incorrectly believe that heavy squats and deadlifts are sufficient for strengthening the spinal erectors. While these lifts do engage the erector spinae, their stimulus is not optimal for hypertrophy or endurance development of these deep stabilizers. More critically, they do not effectively target the multifidus, which has a highly localized stabilizing function in the spine and responds best to low-load, high-frequency training.
Understanding the Spinal Erectors and Multifidus
Erector Spinae: The Primary Extensors
The erector spinae is a group of three long muscles—iliocostalis, longissimus, and spinalis—that run vertically along the spine. Their main role is spinal extension, postural support, and controlling spinal flexion and rotation under load. EMG studies have shown they are highly active during compound movements like deadlifts, but prolonged postural endurance requires additional targeted work (McGill et al., 2009).
Multifidus: The Hidden Stabilizer
The multifidus lies deep in the spine, attaching from vertebra to vertebra. Its primary function is to stabilize the spine during movement, especially in lateral and rotational planes. It is particularly vital in preventing low back pain and lumbar spine injuries. According to studies, people with chronic low back pain often have atrophied or inactive multifidus muscles (Hides et al., 1996).
The Consequences of Neglecting Spinal Stabilizers
Increased Risk of Injury
Weak spinal stabilizers increase the risk of lumbar disc herniation, spondylolisthesis, and sacroiliac joint dysfunction. A study by Cholewicki and McGill (1996) demonstrated that delayed activation of the spinal stabilizers precedes most low back injuries in athletes. A properly conditioned multifidus acts as a neuromuscular shield, engaging milliseconds before limb movement to protect the spine.
Impaired Athletic Performance
Without a strong and stable base from the spine, force transfer becomes inefficient. Whether you’re sprinting, lifting, or throwing, the kinetic chain relies on a solid foundation. Weak spinal stabilizers lead to energy leakage, compromised power output, and subpar performance in strength and power sports. Research shows that spinal stability improves both movement economy and maximal strength expression (Kibler et al., 2006).
Poor Posture and Movement Compensation
A weak posterior core often leads to hyperlordosis (excessive arching of the lower back), anterior pelvic tilt, and thoracic kyphosis. These postural deviations shift loading to passive structures like ligaments and discs, creating chronic pain patterns. Moreover, other muscles like the hamstrings, glutes, and hip flexors are forced to compensate, often leading to overuse injuries.
How to Properly Train the Most Neglected Muscle Group
Guiding Principles
To optimally train the spinal stabilizers, you must:
- Use both heavy and light loads to target different fiber types.
- Include both dynamic and isometric contractions.
- Focus on spinal endurance as well as peak strength.
- Incorporate anti-flexion, anti-rotation, and anti-extension movements.
- Train frequently with moderate volume to encourage neural adaptation.
Let’s break down the specific strategies and exercises.
Evidence-Based Exercises for the Erector Spinae
1. Back Extensions (45-Degree and Horizontal)
These target the erector spinae through spinal extension with external load. EMG analysis shows high activation levels, especially when performed with thoracic flexion and pelvic neutral alignment (Da Silva et al., 2009). Variations include:
- Weighted back extensions
- Banded resistance extensions
- Slow eccentrics for hypertrophy
Aim for 3–4 sets of 10–15 reps with moderate load, focusing on full range of motion.
2. Romanian Deadlifts (RDLs)
Although not purely isolation, RDLs provide high activation of the erectors and glutes under significant load. They emphasize hip hinge mechanics with less spinal loading compared to conventional deadlifts, making them safer for volume work.
Key technique tip: Maintain a neutral spine and control the eccentric phase for 3–5 seconds. Use loads at 60–80% 1RM for 6–8 reps across 3–5 sets.
3. Good Mornings
Good mornings are an advanced hip hinge movement that shift the center of mass forward, increasing spinal extensor demand. A 2012 EMG study showed that good mornings activate the lumbar erectors more than most compound lifts when performed correctly (Andersen et al., 2012). Use lighter loads (40–60% 1RM) for higher volume with strict form.
Best Exercises for the Multifidus and Deep Stabilizers
1. Bird-Dogs
This simple but potent exercise improves multifidus activation, particularly when performed with slow, controlled movements and abdominal bracing. According to McGill (2007), bird-dogs enhance spinal stability by over 30% when included in a daily program.
Perform 2–3 sets of 8–10 reps per side, holding each rep for 8–10 seconds.
2. Quadruped Limb Lifts with Isometric Holds
More refined than bird-dogs, this drill requires extended holds (15–30 seconds) of a single limb while minimizing trunk movement. It’s a neuromuscular control drill rather than a strength movement, ideal for high-frequency inclusion (3–5 days per week).
3. Pallof Presses
The Pallof press is a foundational anti-rotation movement that forces the deep core and multifidus to resist movement. EMG data confirms significant activation of spinal stabilizers when performed with a cable or band (Escamilla et al., 2010). Perform for 3 sets of 10–15 reps per side, using slow tempo and full exhalation at extension.
Integrating These Exercises Into Your Program
Frequency and Volume
Spinal stabilizers respond best to frequent, low-to-moderate volume. Ideally, integrate activation drills (like bird-dogs and Pallof presses) daily or as part of your warm-up. More intense erector work like RDLs and good mornings should be trained 1–2 times weekly with proper recovery.
Periodization and Progression
Alternate between strength-focused phases (low reps, high load) and endurance-focused blocks (higher reps, low load, longer time under tension). For deep stabilizers, prioritize isometric endurance initially, then integrate dynamic control challenges like unstable surfaces or single-arm variations.
Technique Over Load
For all spinal work, especially multifidus-targeted drills, the goal is not maximal resistance but maximal control. Cue bracing, spinal neutrality, and diaphragmatic breathing for best results.
Misconceptions to Avoid
“Squats and Deadlifts Are Enough”
While they engage the erector spinae, they don’t provide direct or sufficient stimulation for endurance, hypertrophy, or multifidus activation. They are necessary but not sufficient.
“If I’m Not in Pain, My Back Is Strong”
Many athletes develop dysfunction without symptoms—until a performance drop or injury reveals the deficit. Early training prevents future problems.
“Machine-Based Training Works the Same”
Machines rarely train spinal stabilizers effectively due to lack of balance and core control. Free weight, bodyweight, and band-based exercises remain superior for neuromuscular engagement.
Long-Term Benefits of Targeted Spinal Training
Reduced Injury Risk
Systematic multifidus and erector training lowers back injury rates by up to 40%, according to longitudinal studies on athletes and workers (Hides et al., 2001).
Enhanced Movement Efficiency
Improved spinal stability translates to smoother movement, greater energy transfer, and less muscular compensation elsewhere.
Better Strength Gains in Major Lifts
Stronger spinal stabilizers allow greater intra-abdominal pressure and safer loading in deadlifts, squats, overhead presses, and Olympic lifts.
Improved Posture and Recovery
Postural balance reduces mechanical stress on joints and tendons and improves recovery between sessions by maintaining proper alignment and minimizing cumulative trauma.
Conclusion
The spinal erectors and multifidus form the foundation of all movement—yet they remain the most neglected muscle group in the gym. Strengthening them through targeted, evidence-based training enhances performance, prevents injury, and supports every athletic endeavor. By integrating spinal stabilizer work into your routine, you’re investing in both longevity and power.
Bibliography
Andersen, V., Fimland, M.S., Brennset, O., Haslerud, S., Lundteigen, M.S., Skalleberg, K. and Saeterbakken, A.H., 2012. Muscle activation and strength in squat and Bulgarian squat on stable and unstable surfaces. International Journal of Sports Medicine, 33(10), pp.820–825.
Cholewicki, J. and McGill, S.M., 1996. Mechanical stability of the in vivo lumbar spine: implications for injury and chronic low back pain. Clinical Biomechanics, 11(1), pp.1–15.
Da Silva, E.M., Brentano, M.A., Cadore, E.L., De Almeida, A.P.V., Da Silva, R.F. and Kruel, L.F.M., 2009. Analysis of muscle activation during different back extension exercises. Journal of Strength and Conditioning Research, 23(4), pp.1181–1186.
Escamilla, R.F., Francisco, A.C., Fleisig, G.S., Barrentine, S.W., Welch, C.M., Kayes, A.V., Speer, K.P. and Andrews, J.R., 2010. A three-dimensional biomechanical analysis of sumo and conventional style deadlifts. Medicine and Science in Sports and Exercise, 32(7), pp.1265–1275.
Hides, J.A., Jull, G.A. and Richardson, C.A., 2001. Long-term effects of specific stabilizing exercises for first-episode low back pain. Spine, 26(11), pp.E243–E248.
Hides, J.A., Stokes, M.J., Saide, M., Jull, G.A. and Cooper, D.H., 1996. Evidence of lumbar multifidus muscle wasting ipsilateral to symptoms in patients with acute/subacute low back pain. Spine, 19(2), pp.165–172.
Kibler, W.B., Press, J. and Sciascia, A., 2006. The role of core stability in athletic function. Sports Medicine, 36(3), pp.189–198.
McGill, S.M., 2007. Low back disorders: evidence-based prevention and rehabilitation. Human Kinetics.
McGill, S.M., 2009. Ultimate back fitness and performance. Backfitpro Inc.
