Explore lower-back exercises using body weight, cables, and weights, with practical guidance on technique, loading, and safer training choices.
Lower-back exercises train the muscles around the lumbar spine and appear in strength training, core work, and functional movement practice.
This category includes controlled extensions, hip-hinge patterns, trunk exercises, and variations using body weight, cables, or free weights. Each movement places demands on the body differently, so focus on a stable spine and let the hips and pelvis contribute when the exercise calls for it.
Use a load that allows smooth, controlled repetitions and increase it gradually. Keep your trunk organized, avoid rushing the range of motion, and set up equipment securely. Stop if you feel sharp or unusual pain and consult a qualified fitness professional when needed.
327 exercises
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The 45 Degree Twisting Hyperextension is a dynamic exercise that focuses on strengthening and toning your core, lower back, glutes, and hamstrings. The twisting movement also engages your obliques, making this exercise unique for building a strong and flexible back. Execution Begin by positionin
The 45-Degree Hyperextension with Arms to Chest is an effective exercise that targets the lower back, hamstrings, and glutes. Bringing your arms to your chest during the exercise increases the intensity and focus on the lower-back muscles, which is unique to this variation. Execution Begin by po
The (ab) crunch is one of the best-known exercises for the abdominal muscles. The rectus abdominis (the basis of the “six-pack”) pulls the sternum toward the pelvis by rounding the back. The transverse abdominis (beneath the obliques) pulls the abdominal wall inward and thus acts as a natural weight
Introduction: The Ab Scissors exercise is an effective way to strengthen your core and improve the flexibility of your hips. This exercise primarily targets the abdominal muscles and helps develop a tight, flat stomach. Execution: Lie on your back with your hands under your glutes for support. Lift
The Abdominal Stretch is a fantastic exercise for stretching and relaxing your abdominal muscles after an intense workout. This stretch helps reduce muscle tension and improves the flexibility of your core, which is essential for good posture and range of motion. Execution Begin by lying face do
Want an exercise that strengthens your core and improves your balance? Try Alternate Knee Tucks. This dynamic movement not only challenges your abdominal muscles but also improves your coordination and stability. Instructions Begin in a high plank position with your hands directly under your sho
Looking for an exercise that strengthens both your core and back muscles? Try the Alternate Superman. This exercise is unique because it helps build balance and strength throughout your body while also focusing on individual muscle groups. Execution Lie face down on a mat with your arms extended
Introduction: Alternating Leg Lifts are an effective exercise for strengthening your core and improving flexibility in your hips. This exercise also helps stabilize the lower back and can be performed anywhere without special equipment. Execution: Lie on your back with your hands under your buttock
The Alternating Leg Raise With Head Up is an effective exercise that focuses on strengthening your core and improving your abdominal muscles. This exercise offers a unique combination of muscle activation and stability training, contributing to better posture and core strength. Execution Lie on
The Alternating Lying Leg Raise is an effective exercise that targets strengthening your core and defining your lower body. This exercise offers a unique way to train your abdominal muscles, hip flexors, and lower back without requiring heavy equipment. Execution Lie on your back on a comfortabl
Looking for an exercise that strengthens your core while targeting your obliques? Try Alternating Oblique Sit-Ups. This exercise is a fantastic way to train your abdominal muscles dynamically, with a focus on the obliques. What makes this exercise unique is that it not only improves your core stabil
Back extensions target extending the back and aligning the upper body with the lower body. The latter is also a function of the glutes and hamstrings, similar to a (stiff-legged) deadlift. The position of the machine on which you lie makes it possible to lower yourself deeper than with extensions on
Back extensions target extending the back and aligning the upper body with the lower body. The latter is also a function of the glutes and hamstrings, comparable to a deadlift. Performing the exercise on a stability ball places the emphasis on extending the back and therefore also on engaging the er
The Back Extension Machine is an effective exercise for strengthening your lower back muscles. The unique benefit of this machine is that it allows you to isolate and train your lower back without unnecessary strain on your spine. Execution Adjust the machine so that your hips are just above the
The Back Extension on Exercise Ball is an effective exercise for strengthening your lower back muscles while also working on your balance and stability. This exercise offers a unique combination of muscle strengthening and core stabilization, making it an excellent choice for a well-rounded fitness
Back extensions target extending the back and aligning the upper body with the lower body. The latter is also a function of the gluteal muscles and hamstrings, similar to a deadlift. Performing the exercise on a stability ball places greater emphasis on extending the back and therefore also on engag
The Back Machine Extension is an effective exercise for strengthening your lower back muscles. This exercise helps improve your posture and may reduce back pain by strengthening the muscles around your spine. Execution Adjust the machine to your height. Make sure your hips are positioned firml
The Back Squeeze is an effective exercise to strengthen your upper back and shoulders. This exercise not only helps improve your posture but also reduces the risk of back and shoulder pain by strengthening the muscles that support these areas. Execution Begin standing or sitting with an upright
The Backward Abdominal Stretch is an effective exercise that focuses on loosening and strengthening your abdominal muscles and lower back. This stretch helps improve your posture and may reduce tension in the lower back. Execution Begin in a seated position on the floor with your legs extended s
The Band Deadlift is a variation of the traditional deadlift that uses resistance bands. This addition creates unique tension throughout the entire movement, resulting in extra muscle stimulation and improved explosive strength. Execution Place your feet hip-width apart with the resistance band
The good morning is an exercise that primarily targets the hamstrings, glutes, and the muscles in the lower back and along the spine. The hamstrings and glutes must work hard to bring the torso upright by aligning the thighs and back. The erector spinae, which runs along the spine, helps straighten
The Barbell Clean Deadlift is a powerful compound exercise that not only improves your strength and explosiveness but also contributes to better posture and functional movement in daily life. This exercise combines the technique of a deadlift with a clean, making it a challenging addition to your tr
The deadlift is also known as the king of all exercises. Looking at the list of muscles involved above, you can infer why. The muscles in the calves bring the forward-projecting lower legs back into alignment above the ankles when you stand up and also work to stabilize throughout the entire moveme
The Barbell Deadlift 360 Degrees 2 is a dynamic variation of the traditional deadlift that not only builds strength but also improves stability and coordination. The rotational movement challenges your muscles in a unique way, providing a comprehensive workout. Execution Begin with your feet hip