Lower back Exercises

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These are the 6 lower back exercises in our library. Each one includes the correct technique, the muscles it works and alternatives if you lack the equipment. You can generate a free routine that includes them based on your level and goal.

Which muscles you train with Lower back

The spinal erectors run along the spine and their main job is to extend it and, above all, to resist it flexing under load. They are trained directly with hyperextensions and good mornings, and indirectly in every deadlift or bent-over row. A strong lower back is what allows you to keep a neutral spine as the weight goes up.

Blog guides: Lower back

• Deadlift: correct technique, variations and safety — No exercise commands as much respect (and misinformation) as the deadlift. How to perform it safely step by step, which variation suits you, and the truth…
• Barbell squat technique: full guide and common errors — The squat is the most complete exercise in the gym. Executed correctly, it builds muscle and strength throughout the body. Done wrong, it injures.
• The 7 fundamental movement patterns of strength training — Every effective training program is built on 7 basic movement patterns. Mastering them is the difference between progress and stagnation.

The 6 Lower back exercises

• Bird dog
• Good mornings
• 45° back extension machine
• Back extensions
• Reverse hyper on bench
• Superman hold

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• Hamstrings
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• Traps
• Triceps

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