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 Upper Back Stretch is a simple yet effective exercise for stretching and relaxing the muscles in your upper back. This stretch helps reduce tension and stiffness and may have a positive effect on your posture and overall well-being. Instructions Begin standing or sitting in a comfortable pos
Upward-Facing Dog is a popular yoga exercise that not only improves your flexibility but also strengthens your back, arms, and abdominal muscles. This exercise is unique because it is a great way to improve your posture and reduce stress in your lower back. Execution: Begin lying face down with
The V Sit-Up is an intense abdominal exercise that not only strengthens your core but also improves your balance and coordination. This exercise is an excellent choice if you are looking for a challenge and want to train your abdominal muscles dynamically. Execution Start in a seated position on
The V-Punch is a dynamic exercise that strengthens both your upper body and core. This exercise combines the benefits of a traditional punch with an extra focus on your abdominal muscles, making it an excellent choice for anyone looking to work on their overall body strength and stability. Executio
The Wall Sit is an effective static exercise primarily focused on strengthening your lower body. The unique aspect of this exercise is that you do not need any equipment and can perform it almost anywhere. Execution Find a flat wall and stand with your back against it. Bend your knees and
Back extensions are intended to extend the back and align 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 angle of the equipment on which you lie makes it possible to lower yourself deeper than with extensions
The Weighted Ab Crunch is a powerful exercise that targets strengthening your abdominal muscles. By adding extra weight, you increase the intensity, which leads to greater strength and definition in your core. Execution Lie on your back on a mat, with your knees bent and your feet flat on the fl
The crunch is a popular abdominal exercise. The rectus abdominis (the basis of a ‘six-pack’) draws the sternum toward the pelvis by rounding the back. In this variation, you add extra weight by holding a weight plate. Weighted crunch Active muscles: Abdomen: Rectus abdominis Obliq
The Crunch is a popular abdominal exercise. The rectus abdominis (the basis of a “six-pack”) draws the sternum toward the pelvis by rounding the back. In this variation, you add extra weight by holding a plate with straight arms. This also requires stabilizing engagement from the shoulders. We
The Sit-Up is a “classic” abdominal exercise (see technique). The exercise contains two important elements: rounding the back and raising the upper body. The rectus abdominis (the basis of the “six-pack”) pulls the sternum toward the pelvis by rounding the back. The rectus femoris brings the thigh t
The Sit-Up is a 'classic' abdominal exercise (see technique). The exercise contains two important elements: rounding the back and bringing the upper body upward. The rectus abdominis (the basis of the 'six-pack') draws the sternum toward the pelvis by rounding the back. The rectus femoris brings the
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 (stiff-legged) deadlift. The position of the equipment on which you lie allows you to lower yourself deeper than with extension
The Sit-Up is a 'classic' abdominal exercise (see technique). The exercise contains two important elements: rounding the back and raising the upper body. The rectus abdominis (the basis of the 'six-pack') pulls the sternum toward the pelvis by rounding the back. The rectus femoris brings the thigh t
The Wide-Arm Knee Push-Up is a variation of the traditional push-up that focuses on strengthening your upper body, with extra emphasis on your chest and shoulders. By placing your hands wider than in a standard push-up, you challenge your muscles in a different way, which can lead to improved streng
If you are looking for a challenging exercise that strengthens your core and improves your flexibility, Windshield Wipers are for you. This exercise, which gets its name from its resemblance to the movement of windshield wipers, is an excellent way to target your abdominal muscles, lower back, and o