Multifidus
The multifidus exercise targets the muscles along your spine, promoting stability and strength.
Follow these steps to perform the exercise:
- Start by lying on your stomach with your arms at your sides.
- Engage your core and lift your chest slightly off the ground.
- Hold this position for a few seconds, focusing on the muscles in your lower back.
- Lower your chest back to the ground and repeat.
How to perform the Multifidus
- Set up. Set up in a stable, balanced starting position appropriate for the Multifidus using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your latissimus dorsi.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your latissimus dorsi rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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