Muscle Group
Lower Back Exercises
The erector spinae muscles run along your spine and are essential for posture, spinal stability, and lifting performance. A strong lower back reduces injury risk and improves all compound movements.
Lower Back Training Tips
Expert advice for maximizing your results
Deadlifts are the king of lower back exercises
Hyperextensions build endurance and strength
Always maintain a neutral spine during exercises
Core stability work supports lower back health
All Lower Back Exercises
Browse 131 exercises targeting your lower back
Alternating Hang Clean
Hamstrings
Atlas Stone Trainer
Lower Back
Atlas Stones
Lower Back
Axle Deadlift
Lower Back
Backward Drag
Quadriceps
Band Good Morning
Hamstrings
Band Good Morning (Pull Through)
Hamstrings
Barbell Ab Rollout
Abdominals
Barbell Ab Rollout - On Knees
Abdominals
Barbell Deadlift
Lower Back
Barbell Full Squat
Quadriceps
Barbell Side Bend
Abdominals
Barbell Side Split Squat
Quadriceps
Barbell Squat
Quadriceps
Barbell Squat To A Bench
Quadriceps
Bent Over Low-Pulley Side Lateral
Shoulders
Bent Over One-Arm Long Bar Row
Middle Back
Bent Press
Abdominals
Box Squat
Quadriceps
Box Squat with Bands
Quadriceps
Box Squat with Chains
Quadriceps
Cable Deadlifts
Quadriceps
Car Deadlift
Quadriceps
Cat Stretch
Lower Back
Chair Lower Back Stretch
Lats
Child's Pose
Lower Back
Circus Bell
Shoulders
Clean
Hamstrings
Clean Deadlift
Hamstrings
Clean Pull
Quadriceps
Related Muscle Groups
These muscles often work together with your chest
Frequently Asked Questions
Common questions about lower back training
How do I strengthen my lower back?
Deadlifts, good mornings, and back extensions are excellent choices. Start with bodyweight exercises if you're a beginner.
Should I train lower back directly?
Direct lower back work can be beneficial, especially hyperextensions. However, heavy compound movements like deadlifts provide significant lower back stimulus.
How can I prevent lower back pain?
Strengthen your core, maintain proper posture, use correct form on lifts, and include both strengthening and mobility work.
Ready to train your lower back?
Check out our workout programs that include targeted lower back training.