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Lower Back Exercises

All 12 exercises that train the Lower Back as a primary muscle, grouped by movement pattern. Pick by your equipment; each page lists alternatives.

Muscle Chest Upper Back Lats Traps Rear Delts Front Delts Side Delts Biceps Triceps Forearms Core Obliques Lower Back Glutes Quads Hamstrings Calves Adductors Hip Flexors Shoulders Neck
Equipment Bodyweight Dumbbell Barbell Kettlebell Resistance Band Cable Machine Pull-Up Bar

Core 4

Bird Dog video beginner
Bird Dog Bodyweight · Core, Lower Back
Rack Pulls video intermediate
Rack Pulls Barbell · Lower Back
Superman video beginner
Superman Bodyweight · Lower Back, Glutes
Swimmer (Arm Circles with Chest Lift) video beginner
Swimmer (Arm Circles with Chest Lift) Bodyweight · Lower Back

Hip Hinge 5

Back Machine Extension video beginner
Back Machine Extension Machine · Lower Back
Barbell Good Morning video intermediate
Barbell Good Morning Barbell · Hamstrings, Glutes, Lower Back
Conventional Deadlift video intermediate
Conventional Deadlift Barbell · Glutes, Hamstrings, Lower Back
Hyperextensions video beginner
Hyperextensions Machine · Lower Back
Romanian Dead Lift video intermediate
Romanian Dead Lift Barbell · Lower Back

Mobility 3

Butterfly Stretch video beginner
Butterfly Stretch Bodyweight · Lower Back
Cat-Cow video beginner
Cat-Cow Bodyweight · Lower Back, Core
Superman Stretch video beginner
Superman Stretch Bodyweight · Lower Back