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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.

Front
Back

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

Deadlift — works the glutes and hamstrings and lower back

Deadlift

GlutesHamstringsLower Back· Barbell
Superman — works the lower back and glutes

Superman

Lower BackGlutes· Bodyweight
Cobra Pose — works the lower back

Cobra Pose

Lower Back· Yoga
Halfway Lift — works the lower back

Halfway Lift

Lower Back· Yoga
Upward-Facing Dog — works the triceps and lower back

Upward-Facing Dog

TricepsLower Back· Yoga
Sphinx Pose — works the lower back

Sphinx Pose

Lower Back· Yoga
45° Back Extension — works the lower back and glutes

45° Back Extension

Lower BackGlutes· Machine

Also works your lower back

Not the main target in these, but a hard-working supporting muscle.

Barbell Row — works the upper back and lats

Barbell Row

Upper BackLats
Barbell Back Squat — works the quads and glutes

Barbell Back Squat

QuadsGlutes
Romanian Deadlift — works the hamstrings and glutes

Romanian Deadlift

HamstringsGlutes
Dumbbell Romanian Deadlift — works the hamstrings and glutes

Dumbbell Romanian Deadlift

HamstringsGlutes
Bird Dog — works the abs and glutes

Bird Dog

AbsGlutes
Donkey Kick — works the glutes

Donkey Kick

Glutes
Chair Pose — works the quads and glutes

Chair Pose

QuadsGlutes
Bridge Pose — works the glutes

Bridge Pose

Glutes
Kettlebell Swing — works the glutes and hamstrings

Kettlebell Swing

GlutesHamstrings
Cable Pull-Through — works the glutes and hamstrings

Cable Pull-Through

GlutesHamstrings
T-Bar Row — works the upper back and lats

T-Bar Row

Upper BackLats
Smith Machine Squat — works the quads and glutes

Smith Machine Squat

QuadsGlutes

Stretches for your lower back

Yoga poses and stretches that lengthen this muscle — good after training or at the end of the day.

Child’s Pose — stretches the lower back and lats and glutes

Child’s Pose

Lower BackLatsGlutes
Cat-Cow — stretches the lower back and abs and upper back

Cat-Cow

Lower BackAbsUpper Back
Seated Forward Fold — stretches the hamstrings and lower back and calves

Seated Forward Fold

HamstringsLower BackCalves
Standing Forward Fold — stretches the hamstrings and calves and lower back

Standing Forward Fold

HamstringsCalvesLower Back
Supine Twist — stretches the lower back and glutes and obliques and chest

Supine Twist

Lower BackGlutesObliquesChest
Happy Baby — stretches the inner thighs and glutes and lower back

Happy Baby

Inner ThighsGlutesLower Back
Garland Pose — works the quads

Garland Pose

Quads

Other muscles

ChestFront DeltsSide DeltsRear DeltsBicepsTricepsForearmsTrapsLatsUpper BackAbsObliquesGlutesOuter HipsInner ThighsQuadsHamstringsCalves

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