Lower Back Exercises
29 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.
Equipment
Barbell Deadlift
Barbell
Lower backGluteus maximusBiceps femoris
Superman
Bodyweight
Lower back
Hyperextensions (Back Extensions)
Other
Lower back
Cat Stretch
Bodyweight
Lower back
Child's Pose
Bodyweight
Lower back
Atlas Stone Trainer
Other
Lower back
Atlas Stones
Other
Lower back
Good Morning
Barbell
Biceps femorisLower back
Hyperextensions With No Hyperextension Bench
Bodyweight
Lower back
Keg Load
Other
Lower back
Pelvic Tilt Into Bridge
Bodyweight
Lower back
Rack Pull with Bands
Barbell
Lower back
Rack Pulls
Barbell
Lower back
Seated Good Mornings
Barbell
Lower back
Weighted Ball Hyperextension
Exercise ball
Lower back
Crossover Reverse Lunge
Bodyweight
Lower back
Dancer's Stretch
Bodyweight
Lower back
Hug A Ball
Exercise ball
Lower back
Hug Knees To Chest
Bodyweight
Lower back
Lower Back Curl
Bodyweight
Lower back
Lower Back-SMR
Foam roll
Lower back
Pyramid
Exercise ball
Lower back
Standing Pelvic Tilt
Bodyweight
Lower back
Back Extension on Exercise Ball
Exercise ball
Lower back
Exercise Ball Back Extension with Rotation
Exercise ball
Lower back
Hyperextension on Flat Bench
Bodyweight
Lower back
Lever Back Extension
Machine
Lower back
Sphinx Pose
Bodyweight
Lower back
Upward Facing Dog
Bodyweight
Lower back
Programs with these exercises
5-Day Body Part Split
Five sessions a week: chest, back, shoulders, legs, arms. Lots of volume for one muscle per session, then a week to recover.
Advanced · 5 times a week · GymDaily Stretching and Mobility Routine15 minutes of full-body stretching: back, hips, hamstrings, shoulders and calves. In the morning or after training.
Beginner · 7 times a week · Home5×5 Strength ProgramThe classic barbell 5×5: three sessions a week, two alternating workouts and a little more weight every time.
Beginner · 3 times a week · GymNovice 3×5 Strength ProgramFew lifts, fast progress: three sets of five on squats, presses and pulls, with the weight going up every session.
Beginner · 3 times a week · Gym