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 Bodyweight Standing Military Press is an effective exercise that targets strengthening your upper body, particularly your shoulders, without requiring weights or equipment. This exercise uses your own body weight as resistance, making it an accessible option for everyone, regardless of fitness l
Brazilian Crunches are a dynamic abdominal exercise that focuses on strengthening and toning your core, with particular emphasis on the oblique abdominal muscles. This exercise offers a unique twist on the traditional crunch by adding a twisting movement, resulting in a more intensive workout for th
The Bridge with Alternating Leg Raise is a dynamic exercise that not only improves core stability but also increases the strength and flexibility of your glutes and hamstrings. This exercise combines the benefits of the traditional bridge with those of leg raises, making it an excellent choice for a
The Bulgarian Split Squat is a powerful exercise that targets strengthening your lower body, with a focus on one leg at a time. This creates a unique challenge for your balance, coordination, and muscle strength. It is an excellent way to address asymmetries between your legs and strengthen your low
The Bulgarian Split Squat is a powerful exercise that targets the lower-body muscles, with a focus on one leg at a time. This provides a unique workout that not only improves your strength and balance but also helps correct muscle imbalances. Execution Find an elevation, such as a bench or a stu
Introduction: The Cable Bent-Over Rear Delt Fly is an effective exercise for strengthening the backs of your shoulders. This exercise also helps improve posture by strengthening the muscles around your upper back. Execution: Set the cable machine to a low position and attach handles to both cabl
Introduction: Cable Kickbacks are an effective exercise for strengthening your glutes and hamstrings. This exercise helps build strength and shape in the back of your legs, which is essential for better performance in sports and daily activities. Execution: Begin by setting the cable machine to a l
The (Ab) Crunch is one of the best-known exercises for the abdominal muscles. The rectus abdominis (the basis of the ‘six-pack’) draws the sternum toward the pelvis by rounding the back. The oblique abdominal muscles on the sides stabilize the core by resisting lateral flexion and rotation. The tran
The Cable Pallof Press is an excellent exercise for improving core stability. This exercise not only helps strengthen your abdominal muscles, but also improves your balance and coordination by providing resistance against rotation. Execution Set the cable machine to chest height and attach a s
If you are looking for an effective exercise to strengthen your posterior chain, the Cable Pull Through is for you. This exercise offers a unique way to train your hamstrings, glutes, and lower back using a cable machine, helping you build stability and strength. Execution Set the cable machine
The pull-through is an exercise for the hamstrings, glutes, and the muscles in the lower back and along the spine. The hamstrings and glutes have to work hard to bring the upper body upright by aligning the thighs and back. The erector spinae, which runs along the spine, helps straighten the back. O
Intro: Cable Pull-Throughs are a fantastic exercise for strengthening the posterior chain, particularly the glutes and hamstrings. This exercise also helps improve hip flexibility and stability. Execution: 1. Set the cable machine to the lowest position and attach a rope handle. 2. Stand with your
The lying cable pullover is an exercise that primarily activates the chest muscles, latissimus dorsi, and serratus. It therefore fits into both a back workout and a chest workout. This version of the pullover can be performed either lying on the floor or on a bench. Lying Cable Pullover Main muscles
The Cable Seated Rear Lateral Raise is an effective exercise for strengthening and defining the muscles in your shoulders, particularly the rear deltoids. This exercise offers a unique way to isolate and train your shoulders, leading to better posture and shoulder stability. Execution Find a cab
The cable standing hip extension is an exercise for the glutes, lower back, and hamstrings. The name indicates that it involves extension of the leg. Normally, this means bringing a forward-positioned thigh (flexion) back into line with the torso (extension). In this exercise, that occurs through a
The Cable-Assisted Inverse Leg Curl is a dynamic exercise that targets the hamstrings using a cable machine. This exercise offers a unique way to improve leg strength and stability while also working on core stability. Instructions Begin by setting the cable machine to a low position and attachi
The Calf Raise from Deficit with Chair Supported is an effective exercise for strengthening and developing the calf muscles. This variation provides a greater range of motion than the standard calf raise, resulting in a more intense calf workout. Execution Find an elevated surface such as a step
If you are looking for an effective way to strengthen your calf muscles, the calf raise on the hack squat machine is an excellent choice. This exercise combines the stability of the machine with the intensity of the calf raise, giving you a powerful lower-leg workout. Execution Set the hack squa
The Cambered Bar Lying Row is a powerful exercise that targets strengthening your back muscles. Due to the unique shape of the cambered bar, your muscles are stimulated differently than with traditional rowing exercises, which may lead to better results and a lower risk of injury. Execution Lie
Want to develop a powerful core while also toning your abdominal muscles? Then the Captain’s Chair Straight-Leg Raise is the perfect exercise for you. This exercise combines strength and stability, making it an excellent choice for anyone who wants to strengthen their midsection. Execution Begin
Cat-Cow is a flexibility exercise that targets your back and abdominal muscles. This exercise helps improve the flexibility of your spine and can be a great addition to your warm-up or cool-down routine. Instructions Begin on your hands and knees with your hands directly under your shoulders and
The Cat-Cow exercise is a fantastic way to strengthen your core, promote flexibility in your spine, and improve your posture. This exercise, which mimics the movements of both a cat and a cow, is simple to perform and requires no equipment, making it an excellent choice for both beginners and advanc
The Celebratory Hip Thrust is a dynamic exercise that focuses on strengthening your glutes and improving core stability. This exercise is unique because it not only builds physical strength but also contributes to better posture and explosive power, which is especially useful in various sports. Exe
The Chair Elevated Single Leg Glute Bridge is a powerful exercise that focuses on strengthening your glutes and hamstrings. By placing one leg on a chair and performing the bridge movement, you increase the intensity and focus on the trained muscles, leading to better stability and strength in your