Lower Back Exercises & Stretches
7 exercises that target the lower back, plus 12 more where it works as a supporting muscle. Each has an animated 3D demo you can rotate.
A 20-minute lower back workout
What the plan builder would pick for your setup, guided set by set with timed rests. Your weights and reps stay on this device.
- Superman3 × 10–15
- Barbell Row3 × 6–10
- Dumbbell Romanian Deadlift3 × 6–10
Lower Back
Erector spinae
What it does
Keeps the spine straight under load and extends it from a bent-over position.
How to train it
Deadlifts, Romanian deadlifts and rows train it isometrically: the job is to resist rounding, not to move.
Best exercises for your lower back
Also works your lower back
Not the main target in these, but a hard-working supporting muscle.
Barbell Row
Upper BackLats
Barbell Back Squat
QuadsGlutes
Romanian Deadlift
HamstringsGlutes
Dumbbell Romanian Deadlift
HamstringsGlutes
Bird Dog
AbsGlutes
Donkey Kick
Glutes
Chair Pose
QuadsGlutes
Bridge Pose
Glutes
Kettlebell Swing
GlutesHamstrings
Cable Pull-Through
GlutesHamstrings
T-Bar Row
Upper BackLats
Smith Machine Squat
QuadsGlutes
Stretches for your lower back
Yoga poses and stretches that lengthen this muscle. They are good after training or at the end of the day.
Child’s Pose
Lower BackLatsGlutes
Cat-Cow
Lower BackAbsUpper Back
Seated Forward Fold
HamstringsLower BackCalves
Standing Forward Fold
HamstringsCalvesLower Back
Supine Twist
Lower BackGlutesObliquesChest
Happy Baby
Inner ThighsGlutesLower Back
Garland Pose
Quads
Knees-to-Chest Pose
Lower BackGlutes
Seated Cat-Cow
Lower BackUpper BackChest
Seated Chair Twist
ObliquesLower BackUpper Back