Learn More About the Lower Back
Lower-back muscles help with trunk extension and spinal support and are found in the lower back. Discover training techniques to improve your lower-back performance.
Featured Lower Back Exercises
In this section you will find a number of featured lower back exercises. This section changes each time this site updates so check back often and maybe you'll discover a great new technique.
Rack Pulls target your lower back along with the forearms, glutes, hamstrings, and traps. It is great for building balanced strength and improving control.
This exercise targets the lower back and glutes while engaging the full posterior chain.
Seated Good Mornings targets your lower back along with the glutes. It is great for building balanced strength and improving control.
A back-focused bodyweight movement using a bench to isolate the posterior chain.
All Lower Back Exercises
This section contains every lower back exercise that we have in our system. If you know of some that we're missing, please contact us.
Atlas Stone Trainer
Atlas Stone Trainer targets your lower back and develops strength across the glutes, hamstrings, quads, and arms. Perfect for functional and strongman training.
Atlas Stones
Atlas Stones target the lower back along with the glutes, hamstrings, quads, and upper body. They build brute strength and full-body coordination.
Axle Deadlift
Axle Deadlift targets your lower back and forearms while developing total-body pulling strength. Great for improving grip and posture.
Barbell Deadlift
Barbell Deadlifts target your lower back, hamstrings, and glutes while engaging the upper back and grip. A cornerstone of strength training.
Child's Pose
This classic yoga pose improves flexibility in the spine and hips, helping you decompress after activity or long periods of sitting.
Cat Stretch
Cat Stretch improves posture and mobility through gentle spinal flexion and breath control.
Crossover Reverse Lunge
This lunge variation builds hip stability, rotation control, and flexibility in the lower back and legs.
Dancer's Stretch
This seated twist improves flexibility in the lower back and glutes while enhancing rotational range of motion.
Deadlift with Bands
Band-resisted deadlifts build power and control through the full range of motion, especially the top phase.
Deadlift with Chains
Chain-resisted deadlifts improve top-end power and reinforce full extension with dynamic resistance.
Deadlift
The Deadlift targets the hamstrings, glutes, and lower back, while also working the quads, traps, lats, and grip. This foundational barbell lift builds total-body strength, posture, and durability.
Deficit Deadlift
The Deficit Deadlift builds posterior chain strength and improves technique off the floor. It targets the lower back, glutes, hamstrings, and upper back while reinforcing posture and control.
Hug A Ball
A calming stretch for the hips and spine using an exercise ball for support.
Hug Knees To Chest
A simple floor stretch that supports recovery and relieves lower back tightness.
Hyperextensions (Back Extensions)
A back-focused bodyweight movement using a bench to isolate the posterior chain.
Hyperextensions Without a Hyperextension Bench
A bodyweight movement that trains the lower back and hamstrings when a bench or machine isn’t available.
Keg Load
An intense event-based lift that builds brute strength and real-world power.
Lower Back-SMR
Lower Back-SMR targets your lower back. It is great for building balanced strength and improving control.
Pelvic Tilt Into Bridge
Strengthen your lower back and glutes with this two-phase movement designed to build control and stability.
Pyramid
Pyramid targets your lower back along with the shoulders. It is great for building balanced strength and improving control.
Rack Pull with Bands
Rack Pull with Bands targets your lower back along with the forearms, glutes, hamstrings, quads, and traps. It is great for building balanced strength and improving control.
Rack Pulls
Rack Pulls target your lower back along with the forearms, glutes, hamstrings, and traps. It is great for building balanced strength and improving control.
Reverse Band Deadlift
A strength-building deadlift variation that increases speed off the floor and improves top-end mechanics.
Seated Good Mornings
Seated Good Mornings targets your lower back along with the glutes. It is great for building balanced strength and improving control.
Standing Pelvic Tilt
A subtle but powerful drill for body awareness and spinal mobility.
Stiff Leg Barbell Good Morning
A hip-dominant barbell movement for developing strength and control across the posterior chain.
Superman
Superman targets the lower back and glutes, helping improve posture, mobility, and back strength.
Weighted Ball Hyperextension
This exercise targets the lower back and glutes while engaging the full posterior chain.