Lower Back exercises

The erector spinae are columns of muscle running either side of the spine. Deeper, smaller muscles help control each segment of the spine.

Training tips

• Start with back extensions or bird dogs at moderate reps, 10 to 15, and build gradually. Big jumps in load are not worth it here.
• Focus on holding a neutral spine under load rather than cranking into a big arch at the top of back extensions.
• Heavy deadlifts and squats already train the lower back a lot; count them before adding extra direct work.

Lower Back exercises you can do at home (13).

All lower back exercises

• Barbell DeadliftBarbell · Intermediate · also works calves, forearms, glutes
• Cat StretchNo equipment · Beginner · also works lats, traps
• Child's PoseNo equipment · Beginner · also works glutes, lats, traps
• Dancer's StretchNo equipment · Beginner · also works glutes
• Hug A BallExercise ball · Beginner · also works calves, glutes
• Hug Knees To ChestNo equipment · Beginner · also works glutes
• Hyperextensions (Back Extensions)Other · Beginner · also works glutes, hamstrings
• Lower Back-SMRFoam roll · Beginner
• PyramidExercise ball · Beginner · also works shoulders
• Standing Pelvic TiltNo equipment · Beginner · also works glutes
• Stiff Leg Barbell Good MorningBarbell · Beginner · also works glutes, hamstrings
• SupermanNo equipment · Beginner · also works glutes, hamstrings
• Atlas Stone TrainerOther · Intermediate · also works biceps, forearms, glutes
• Axle DeadliftOther · Intermediate · also works forearms, glutes, hamstrings
• Crossover Reverse LungeNo equipment · Intermediate · also works abs, obliques, glutes
• Deficit DeadliftBarbell · Intermediate · also works forearms, glutes, hamstrings
• Hyperextensions With No Hyperextension BenchNo equipment · Intermediate · also works glutes, hamstrings
• Keg LoadOther · Intermediate · also works abs, obliques, biceps
• Pelvic Tilt Into BridgeNo equipment · Intermediate
• Rack Pull with BandsBarbell · Intermediate · also works forearms, glutes, hamstrings
• Rack PullsBarbell · Intermediate · also works forearms, glutes, hamstrings
• Seated Good MorningsBarbell · Intermediate · also works glutes
• Weighted Ball HyperextensionExercise ball · Intermediate · also works glutes, hamstrings, lats
• Atlas StonesOther · Expert · also works abs, obliques, inner thighs
• Deadlift with BandsBarbell · Expert · also works forearms, glutes, hamstrings
• Deadlift with ChainsBarbell · Expert · also works forearms, glutes, hamstrings
• Reverse Band DeadliftBarbell · Expert · also works glutes, inner thighs, calves