What is Jefferson Curl?
The Jefferson Curl is a slow, controlled mobility exercise that rounds the spine while loading the hamstrings, glutes, and back. It’s an easy-level movement focused on spinal articulation, posterior chain flexibility, and hip-hinge control for improved range of motion.
How to Do Jefferson Curl
- Set your stance: Stand with feet together, hold light weight or use bodyweight. Keep shoulders relaxed, knees soft, and brace your core before initiating the movement.
- Tuck your chin: Start by tucking your chin to your chest to protect the neck and create a single curved line through the spine as you begin to curl.
- Curl spine slowly: Round the spine one vertebra at a time, allowing the weight to pull you down. Move slowly and control the range to avoid sudden jerks.
- Balance on toes: Shift slightly onto the balls of your feet to prevent leaning back. Maintain a uniform spinal curve and keep knees softly bent at the bottom.
- Uncurl with control: Reverse the motion by extending the low back first, uncurling vertebrae upward while keeping the chin tucked until you reach full standing. Reset and breathe.
Muscle Groups
Hamstring, Glutes, Back
Description
Start by standing straight with your legs together. Preferably a weight in your hands, for example a barbell, dumbbell, kettlebell or any other weight.Begin the movement by tucking your chin into your chest. Then, slowly continue to round your back one vertebrae at a time. As you curl, feel the weight "pull" you lower towards the floor. Stay balanced on the balls of your feet to keep from leaning back.
Your entire spine should have one uniform curve to it at the bottom. Focus on pulling your belly button into your spine. Remember to breathe normally throughout the movement.
Reverse the movement by uncurling the spine beginning with the low back first. Keep your chin tucked into your chest the whole time. When you are standing up all the way, finally extend your neck straight.
Repeat for the required amount of repetitions.
Movement Group
Mobility
Required Equipment
None (bodyweight only)
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of the Jefferson Curl?
The Jefferson Curl improves spinal articulation and posterior chain flexibility, targeting hamstrings, glutes and back. It trains eccentric control of the hip hinge, increases range of motion, and builds body awareness for safer loaded bending.
What common mistakes should I avoid?
Avoid using heavy loads, rushing the movement, jerking the spine, extending the neck, or locking the knees. These errors reduce control and increase injury risk—use light weight and slow, segmented motion instead.
How do I progress or regress the Jefferson Curl?
Regress by using no weight, reducing range of motion, or practicing seated spine rounds. Progress by adding very light weight, increasing controlled range gradually, and pairing with hamstring mobility and hinge-strength exercises.