Neutral Spine
Maintaining the natural curves of the spine during exercise.
Updated
Neutral spine refers to maintaining the natural S-curve of the spine (slight lordosis in lower back, kyphosis in upper back) rather than flexing or hyperextending. Neutral spine position distributes load evenly across spinal structures and reduces injury risk. Most exercises should be performed with neutral spine, though some intentionally deviate.
Examples
- Flat back during deadlift
- Not rounding lower back
- Not overarching
Compound exercises
Put this into practice with exercises from the library.
Leverage Chest Press
Strength · Machine
Leverage Deadlift
Strength · Machine
Leverage Decline Chest Press
Strength · Machine
Leverage High Row
Strength · Machine
Leverage Incline Chest Press
Strength · Machine
Leverage Iso Row
Strength · Machine
Leverage Shoulder Press
Strength · Machine
Linear 3-Part Start Technique
Plyometrics · None
Common questions
What is Neutral Spine?
Maintaining the natural curves of the spine during exercise. Neutral spine refers to maintaining the natural S-curve of the spine (slight lordosis in lower back, kyphosis in upper back) rather than flexing or hyperextending.
What exercises train the Neutral Spine?
Good options include Leverage Chest Press, Leverage Deadlift, Leverage Decline Chest Press, Leverage High Row, Leverage Incline Chest Press. Each links to a step-by-step guide with demonstration images.
What are examples of Neutral Spine?
Flat back during deadlift; Not rounding lower back; Not overarching.
Put it into practice
12-Week Muscle Building · £29
A 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus