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 Feet Elevated Glute Bridge is a powerful exercise focused on strengthening your glutes and improving core stability. By elevating your feet, you increase the intensity of the traditional glute bridge, allowing you to work the muscles more deeply for maximum effectiveness. Execution Find an e
The Floor Crunch is a classic abdominal exercise that focuses on strengthening your core. This exercise is ideal for building muscle strength and improving your posture. Execution Lie on your back with your knees bent and your feet flat on the floor. Place your hands behind your head or cross
The Floor Hip Thrust is an effective exercise for strengthening and shaping your glutes. This exercise also helps improve the stability of your core and lower back. Execution Lie on the floor with your back flat and your knees bent. Keep your feet flat on the floor, approximately hip-width apa
The squat is one of the best-known exercises for the legs. It is a compound exercise; an exercise that involves multiple joints and muscle groups. This is also evident from the long list of muscles involved, as mentioned above. There can be many differences in how the squat is performed, such as wit
The rear decline bridge / glute bridge targets stretching the back and aligning the upper body with the lower body. It engages the erector spinae in the back, the glutes, and hamstrings. This exercise therefore fits just as well into a glute workout. The glutes work hardest in this exercise. A good
If you're looking for an effective way to strengthen your glutes, the glute bridge is an excellent choice. This exercise is not only great for toning your glutes, but also helps stabilize your core and improve your posture. Execution Lie on your back on a mat, with your knees bent and your feet
The rear decline bridge / glute bridge is intended to extend the back and align the upper body with the lower body. The erector spinae in the back, glutes, and hamstrings are involved. This exercise therefore also fits into a glute workout. The glutes work hardest in this exercise. A good exercise f
Want an exercise that strengthens both your glutes and your core? Try the glute bridge with abduction. This exercise is a fantastic way to target multiple muscle groups at the same time, with a focus on the glutes and abductors, while also improving core stability. Execution Lie on your back on
Introduction: The Glute Ham Raise Machine is an effective fitness machine designed to strengthen the hamstrings, glutes, and lower back. This exercise offers a unique combination of strength and stability that is essential for various sports and daily activities. Execution: Follow these steps to pe
The so-called Bird Dog aims to align the thigh with the upper body. This is a function of the gluteal muscles, hamstrings, and erector spinae. This is somewhat comparable to a stiff legged deadlift. Here, only the leg is aligned with the upper body instead of the other way around. In this exercise,
Introduction: Glute kickbacks are an effective exercise for strengthening and shaping your glutes. This exercise also helps improve your balance and coordination. Execution: Start on your hands and knees on a mat. Make sure your knees are under your hips and your hands are under your shoulders. Eng
The Good Morning with a resistance band is an effective exercise that targets strengthening your lower back, hamstrings, and glutes. This variation provides unique resistance that helps improve your posture and flexibility while minimizing the risk of injury. Execution Stand with both feet shoul
The Hack Squat is a powerful exercise that targets the development of the lower-body muscles. It is an excellent way to strengthen the quadriceps, hamstrings, and glutes while minimizing stress on the lower back. Execution Adjust the machine to your height and stand with your back against the
The Hamstring Lying Curl Up Stretch is an effective exercise that focuses on strengthening and stretching your hamstrings. This exercise offers a unique combination of flexibility and strength training, which is essential for a balanced fitness regimen. Execution Lie on your back on a comfortabl
Introduction: The Hand-to-Foot Ball Transfer is a dynamic exercise that challenges both your coordination and core muscles. By transferring a ball between your hands and feet, you engage various muscle groups and improve your balance and stability. Execution: Lie on your back with your arms exte
The Hanging Leg-Hip Raise is an exercise focused on the abdominals, although some muscles in the thighs and pelvis also actively contribute. As the name indicates, the legs are raised first. Two muscles in the thighs and muscles in the pelvis are primarily involved. The exercise is then extended by
If you are looking for an effective way to strengthen your core, Hanging Leg Lifts are an excellent choice. This exercise is not only great for building strength in your abdominal muscles, but also improves your grip and upper-body stability. Execution Begin by gripping a pull-up bar with an ove
Want to develop a strong core and impressive abdominal muscles? Hanging Leg Raises are an excellent choice. This exercise is unique because it not only trains your abdominal muscles, but also improves your grip strength and hip flexibility. Execution Begin by hanging from a pull-up bar with your
The Hanging Straight Leg Raise is an exercise targeting the abdominals, although some muscles in the thighs and pelvis also actively contribute. As the name suggests, the nearly straight legs are raised. Two muscles in the thighs and muscles in the pelvis are primarily involved. The exercise is then
Introduction: The High-Bar Squat is a powerful exercise that targets the lower half of your body. This squat variation places the bar higher on your shoulders, promoting a more upright posture and allowing for a deeper squat. This primarily strengthens your quadriceps and core. Execution: Begin by
Introduction: The Hip Bridge is an effective exercise for strengthening your glutes, hamstrings, and core. It is a simple movement that you can do without any equipment, making it perfect for home workouts or as part of your warm-up or cool-down routine. Execution: Lie on your back with your kne
The Hip Lift is an effective exercise that targets strengthening your glutes and lower back. This exercise is ideal for improving your posture and increasing your core stability. Execution Lie on your back on a mat, with your knees bent and your feet flat on the floor. Place your arms alongsid
The Hip Raise Bent Knee is an effective exercise for strengthening your glutes and lower back. This exercise also helps improve core stability and may contribute to better posture. Execution Lie on your back on a mat, with your knees bent and your feet flat on the floor. Place your arms be
Introduction: Hip Raises, also known as glute bridges, are a fantastic exercise for strengthening your glutes, hamstrings, and core. This exercise not only helps improve your posture but can also contribute to better performance in other sports and daily activities. Execution: Begin by lying on you