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Lower Back Exercises

51 exercises

Level
BeginnerIntermediateAdvanced
Muscle
ChestLatsMiddle BackUpper BackLower BackShouldersTrapsBicepsTricepsForearmsAbsObliquesCoreQuadsHamstringsGlutesCalvesAdductorsAbductorsHip FlexorsNeckTibialis
Equipment
BarbellDumbbellKettlebellCableMachineBodyweightResistance BandsPull-up BarParallel BarsRingsBenchSuspensionMedicine BallExercise BallFoam RollEZ Curl BarTrap BarJump RopeRopeOther
Category
StrengthPowerliftingOlympic WeightliftingStrongmanCardioPlyometricsStretchingMobilitySkill
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Lats(1)

Advanced Tuck Back Lever Hold

Lower Back(30)

Arch Body Hold (Prone)Arch Body RockArch RaiseAtlas Stone LiftAtlas Stone Trainer LiftBack ExtensionBackbend Stretch (Standing)Bench HyperextensionCat-Cow StretchChild's PoseDeadlift - AxleDeadlift (Band-Resisted) - BarbellDeadlift (Chain-Loaded) - BarbellDeadlift (Deficit) - BarbellDeadlift (Reverse Band) - BarbellGood Morning (Seated) - BarbellGood Morning (Stiff-Leg) - BarbellHug-a-Ball Stretch - Exercise BallHyperextension - Stability BallHyperextension (Back Extension, Horizontal)Keg LoadKnee-to-Chest StretchLower Back Foam Rolling - Foam RollPelvic Tilt (Standing)Rack PullRack Pull (Band-Resisted)Seated Spinal Twist StretchStability Ball Prone PyramidSupermanSuperman Hold

Shoulders(1)

Backbend (Shoulder Bridge)

Quads(6)

Deadlift - CableDeadlift (Rickshaw)Locust Pose (Half)Sandbag LoadScorpion Stretch - ProneTire Flip

Hamstrings(8)

Deadlift (Snatch Grip) - BarbellForward Bend (Seated, Leg Grab)Good Morning - BarbellGood Morning (Hanging) - BarbellGood Morning (Off Pins) - BarbellHyperextension (Back Extension, 45° Hyper)Pancake StretchToe Touch Stretch

Glutes(3)

Knee-Across-Body StretchKnee-To-Chest Stretch (Single)Pelvic Tilt Bridge

Adductors(1)

Groin and Back Stretch

Abductors(1)

Windmill Stretch