Lower Back Exercises
27 lower back exercises with photo demos and step-by-step instructions.
Lower-back training is about resilience — the spinal erectors need to brace under load and isometrically resist flexion. Deadlift variations are the most efficient way to load them, paired with 1-2 high-rep accessory exercises like hyperextensions and good mornings. 8-12 weekly sets is typically enough.
All Lower Back Exercises
- Atlas Stone Trainer
- Atlas Stones
- Axle Deadlift
- Barbell Deadlift
- Cat Stretch
- Child's Pose
- Crossover Reverse Lunge
- Dancer's Stretch
- Deadlift with Bands
- Deadlift with Chains
- Deficit Deadlift
- Hug A Ball
- Hug Knees To Chest
- Hyperextensions (Back Extensions)
- Hyperextensions With No Hyperextension Bench
- Keg Load
- Lower Back-SMR
- Pelvic Tilt Into Bridge
- Pyramid
- Rack Pull with Bands
- Rack Pulls
- Reverse Band Deadlift
- Seated Good Mornings
- Standing Pelvic Tilt
- Stiff Leg Barbell Good Morning
- Superman
- Weighted Ball Hyperextension
