Lower Back

Lower Back Exercises16

Tap any exercise for step-by-step instructions, muscles worked and a demo. Log any of them — sets, reps and PRs — in FYL.

The erectors keep your spine braced through squats, deadlifts and life. They work isometrically in the big lifts and dynamically in back extensions and good mornings.

They recover slowly — a few quality sets go a long way. If you deadlift and squat weekly, add only 2–6 direct sets, and treat bracing quality as the real progression.

Train lower back inside a proven plan — see the free program library.

Exercises

Showing 1–16 of 16

Assisted Chin Tuck Lower Back Other equipment
Back Extension On Exercise Ball Lower Back Other equipment
Band Straight Leg Deadlift Lower Back Band
Chin Tuck Lower Back Bodyweight
Deadlift (Barbell) Lower Back Barbell
Exercise Ball Back Extension With Arms Extended Lower Back Other equipment
Exercise Ball Back Extension With Hands Behind Head Lower Back Other equipment
Exercise Ball Back Extension With Knees Off Ground Lower Back Other equipment
Exercise Ball Back Extension With Rotation Lower Back Other equipment
Exercise Ball Prone Leg Raise Lower Back Other equipment
Hyperextension Lower Back Bodyweight
Hyperextension (on Bench) Lower Back Bodyweight
Lever Back Extension Lower Back Machine
Lower Back Curl Lower Back Bodyweight
Standing Pelvic Tilt Lower Back Bodyweight
Weighted Hyperextension (on Stability Ball) Lower Back Other equipment