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.
How often should you train lower back?
Lower back is a stabilizer first, mover second. 8-12 weekly sets is usually enough — most of it comes "free" from squats and deadlifts. Dedicated work is 1-2 short sessions per week of hyperextensions, reverse hypers, or good mornings.
Common lower back training mistakes
- Treating the lower back like a primary muscle group — too much direct volume causes spinal stress and recovery problems. Spinal-erector work is supplemental.
- Avoiding deadlifts out of fear — done well, deadlifts strengthen the lower back. Pulled lower backs almost always come from poor technique, not the exercise itself.
- Ignoring core anti-extension — strong abs prevent the lower back from overworking on every lift.
Frequently asked questions about lower back training
How can I strengthen my lower back safely?
Start with bird dogs, dead bugs, and bodyweight back extensions. Progress to weighted hyperextensions, then to deadlift variants. Build slowly — 10-15% load increases per month.
Are deadlifts bad for the lower back?
No — done with neutral spine and reasonable loads, deadlifts build a resilient lower back. The risk comes from poor technique under heavy loads.
How often should I train lower back?
1-2 short sessions per week of direct work, on top of whatever lower-back loading you get from squats and deadlifts. More is rarely needed.
Hyperextensions vs good mornings?
Hyperextensions load the erectors directly with light weights; good mornings load them through a hip-hinge pattern with heavier weight. Both have a place.
Reverse hyperextensions — are they worth it?
They're excellent if you have access to the machine. They build the erectors and glutes simultaneously with low spinal compression — useful as a finisher.
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
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