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
Lower Back Clear filter
Child's Pose, or Balasana, is a relaxing stretch that helps relax your body and mind. This exercise is ideal at the end of your workout or during yoga to relax your muscles and deepen your breathing. Execution Begin on your hands and knees on a comfortable surface. Spread your knees slightly w
Child's Pose, also known as Child's Pose, is a restorative yoga exercise that helps reduce tension in your back, shoulders, and chest. This pose is perfect for a moment of relaxation during an intense workout or at the end of your session. Execution Start on your hands and knees on a comfortab
Cluster Power Lifting is an advanced strength-training technique that helps increase your maximum strength and explosiveness. By taking short rest breaks between repetitions, you can lift more weight than with traditional sets. Execution Begin by setting the weight you would normally use for 3–5
The Cobra Yoga Pose, also known as Bhujangasana, is an essential yoga pose that focuses on strengthening and loosening your back. This exercise offers unique benefits such as improving the flexibility of your spine and stimulating the abdominal organs. Execution Begin by lying on your stomach, w
The cocoon exercise is an effective way to strengthen your core while also improving your flexibility. This exercise combines the benefits of a crunch with a leg raise, giving your abdominal muscles a double impact. Execution Lie on your back on a comfortable surface, with your arms extended beh
If you're looking for an effective way to strengthen your core while also improving your balance and coordination, Cross-Leg Crunches are an excellent choice. This exercise is unique because it targets not only the abdominal muscles but also the obliques and challenges your body's stability. Instru
The Crossover Kneeling Hip Flexor Stretch is a dynamic exercise that focuses on stretching the hip flexors, with a unique twist that also improves the mobility and flexibility of your hips. This exercise is ideal for anyone who sits a lot during the day or regularly experiences stiff hips. Executio
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 oblique abdominal muscles at the sides stabilize the core by resisting lateral tilting and rotation. The tran
The crunch with straight legs raised is an effective abdominal exercise that targets the core muscles while also improving flexibility in the legs. This variation of the traditional crunch adds an extra challenge by keeping your legs vertical, providing a more intense abdominal workout. Execution
The Crunch Frog on Floor is a dynamic exercise that focuses on strengthening your core while also challenging your balance and coordination. This exercise is unique because it not only trains your abdominal muscles but also engages your legs and arms, providing a full-body workout. Execution Beg
The Crunch Leg Raise is a powerful exercise that focuses on strengthening your core and improving the flexibility of your lower body. This exercise combines the benefits of a traditional crunch with those of a leg raise, giving you a double dose of effectiveness in one movement. Execution Lie on
Crunches are a classic abdominal exercise that focuses on strengthening and toning your core. They are simple to perform and require no equipment, making them an excellent choice for both beginners and advanced athletes. Execution Lie on your back with your knees bent and your feet flat on the f
Introduction: The curl-up is an effective abdominal exercise that focuses on strengthening your core. This exercise is a safer alternative to the traditional sit-up because it places less pressure on your lower back while still providing an excellent workout for your abdominal muscles. Execution:
If you're looking for an effective exercise to strengthen your core without placing strain on your back, the Dead Bug is for you. This exercise focuses on improving your stability and coordination while training your deep abdominal muscles. Execution Lie on your back on a mat, with your knees be
Dead Bug is an effective core-stabilization exercise that helps improve your balance, coordination, and overall strength. This exercise is unique because it activates the deep abdominal muscles while keeping your back in a safe, neutral position. Instructions Lie on your back on a mat with you
The Dead Bug Diagonal Extension is an effective core-stability exercise that focuses on strengthening your abdominal muscles and improving your body coordination. This exercise is unique because it activates the deep core muscles while also working on your balance and motor control. Execution: L
The Dead Bug Extended Arms is an effective core stabilization exercise that targets the abdominal muscles and lower back while improving overall body coordination. This exercise is unique because it requires you to stabilize your core while your limbs are moving, contributing to better posture and b
The Dead Bug Unilateral Extension is an effective core-stability exercise that focuses on improving your abdominal muscles and strengthening your lower back. This exercise helps develop coordination and balance by isolating one side of your body at a time. Execution: Lie on your back with your a
The deadlift is a powerful compound exercise that engages multiple muscle groups simultaneously. It is an essential movement that not only builds strength but also contributes to overall physique and performance in other exercises. Execution Begin with your feet hip-width apart and the barbell o
The deadlift is a powerful compound exercise that engages multiple muscle groups simultaneously. It is an essential movement that not only builds strength but also improves posture and contributes to better functional fitness in everyday life. Execution Start with your feet hip-width apart, with
The Decline Bent-Leg Reverse Crunch is an effective abdominal exercise that targets the lower abdominals. This exercise presents a unique challenge because you work against gravity, resulting in a more intense core workout. Execution Lie on a decline bench with your head lower than your legs. Gr
The Decline Crunch is an effective abdominal exercise that targets strengthening your lower abdominal muscles. The decline position of the bench increases the exercise intensity, resulting in greater muscle activation compared with a standard crunch. Execution Set up the decline bench and lie
The Decline Sit-Up is a challenging exercise that targets the abdominal muscles. The declined position of the bench challenges your muscles in a unique way, which can lead to greater strength and definition. Execution Set the bench to a declined angle. Lie on your back on the bench and secure
Want to add an effective exercise to your home workout that challenges both your core and upper body? Try the Dip Leg Raise on Bench. This exercise combines the benefits of dips and leg raises to provide a powerful workout that you can perform with nothing more than your own body weight and your ben