The lower back, primarily supported by the erector spinae and other stabilizing muscles, is a crucial area for strength, posture, and overall spinal health. A strong lower back not only enhances athletic performance but also reduces the risk of injuries, supports daily activities, and improves functional movement patterns. Proper training for this region includes a mix of strength, stability, and flexibility exercises.

This page provides a detailed guide to lower back exercises, offering a variety of movements for all fitness levels and equipment availability. Foundational barbell and dumbbell exercises, such as deadlifts and good-mornings, focus on building strength and endurance. Cable and lever machine exercises provide controlled options for isolating and strengthening the lower back, while band-resistive movements and bodyweight exercises offer accessible alternatives for those with limited equipment.

For stability and core engagement, isometric holds like planks and superman holds are included, alongside advanced suspended exercises for dynamic training. Flexibility and recovery are addressed with a selection of stretches tailored to release tension and maintain spinal mobility.

Whether your goal is to improve posture, enhance lifting performance, or prevent lower back discomfort, this guide equips you with the tools and techniques to strengthen and protect your lower back effectively.

Lower Back

Barbell

Dumbbell

Cable

Lever (plate loaded)

Lever (selectorized)

Weighted

Band Resistive

Body Weight

Isometric

Stretch

Suspended

EXERCISES