Lower back
Spinal erectors through hinges, extensions and bracing.
- Spinal erectors
Exercises that train the Lower back
- Dumbbell Sumo DeadliftPrimary · Dumbbell
- Dumbbell Sumo Pull ThroughPrimary · Dumbbell
- Dumbbell SupermanPrimary · Dumbbell
- Exercise Ball Back Extension with Hands Behind HeadPrimary · Bodyweight
- Frog Reverse Hyperextension (on a Bench)Primary · Bodyweight
- HyperextensionPrimary · Bodyweight
- Lever Back ExtensionPrimary · Machine
- Lever Back Extension (Version 2)Primary · Machine
- Lying Back ExtensionPrimary · Bodyweight
- Lying Back Extension with PressPrimary · Bodyweight
- Lying Hyperextension HoldPrimary · Bodyweight
- Smith DeadliftPrimary · Machine
- Smith Sumo DeadliftPrimary · Machine
- SupermanPrimary · Bodyweight
- Band DeadliftSecondary · Resistance band
- Band Pull ThroughSecondary · Resistance band
- Barbell DeadliftSecondary · Barbell
- Barbell Romanian DeadliftSecondary · Barbell
- Barbell Single Leg DeadliftSecondary · Barbell
- Barbell Straight Leg DeadliftSecondary · Barbell
- Barbell Sumo Romanian DeadliftSecondary · Barbell
- Bent Knee Back to Side KickSecondary · Bodyweight
- Bird DogSecondary · Bodyweight
- Dumbbell Single Leg DeadliftSecondary · Dumbbell
- Dumbbell Stiff Leg DeadliftSecondary · Dumbbell
- Kneeling Leg Half CircleSecondary · Bodyweight
- Power Sled PushSecondary · Machine
- Stability Ball Rollout on KneesSecondary · Bodyweight
- Swimmer Kicks (Version 2)Secondary · Bodyweight
- Cat StretchPrimary · Bodyweight
- Downward Facing DogPrimary · Bodyweight
- JackknifePrimary · Bodyweight
- Roll Erector Spinae Lying on FloorPrimary · Bodyweight
- Roll FootPrimary · Bodyweight
- Roll Lower Back (Side) Lying on FloorPrimary · Bodyweight
- Roll Thoracic Spine Lying on FloorPrimary · Bodyweight
- Seated Wide Angle Pose SequencePrimary · Bodyweight
- Sitting Bent Over Back StretchPrimary · Bodyweight
- Spinal Stretch (on Stability Ball)Primary · Bodyweight
- Spine StretchPrimary · Bodyweight
- Standing Back Rotation StretchPrimary · Bodyweight
- Standing Pelvic TiltPrimary · Bodyweight
- Static Position Lying Back with PadPrimary · Bodyweight
- Static Position Lying FrontPrimary · Bodyweight
- Static Position Seated BackPrimary · Bodyweight
- Static Position Seated Back with PadPrimary · Bodyweight
- Static Position StandingPrimary · Bodyweight
- Cobra Yoga PoseSecondary · Bodyweight
- Elbows Back StretchSecondary · Bodyweight
- Feet and Ankles Rotation StretchSecondary · Bodyweight
- Kneeling Back Rotation StretchSecondary · Bodyweight
- Lying (Prone) Abdominal StretchSecondary · Bodyweight
- Pigeon Hip StretchSecondary · Bodyweight
- Prone Cobra Hands InterlockedSecondary · Bodyweight
- Prone Cobra Palms Under ThighsSecondary · Bodyweight
- Roll Glute Twist Lying on FloorSecondary · Bodyweight
- Roll Glutes Sitting on FloorSecondary · Bodyweight
- Roll Pigeon StretchSecondary · Bodyweight
- Standing Knee to Chest StretchSecondary · Bodyweight
- Standing Lateral StretchSecondary · Bodyweight
How to train it
Train the Lower back with 2–4 of the movements above. Cover different angles, use 2–4 sets each in a 6–15 rep range, and progress the load over time. Pair primary lifts with assisting movements for complete development.
Open the muscle planner →Lower back FAQ
What are the best exercises for the Lower back?
Dumbbell Sumo Deadlift, Dumbbell Sumo Pull Through, Dumbbell Superman and Exercise Ball Back Extension with Hands Behind Head are among the most effective lower back exercises. Pair a heavy compound movement with one or two assistance exercises to train the lower back through its full range.
How often should you train the Lower back?
Training the lower back two to three times per week, with roughly 10–20 hard sets in total, works well for most lifters. Leave about 48 hours between demanding lower back sessions so the muscle can recover and grow.
