The 10 Best Lower Back Exercises for Stability and Strength

Best Lower Back Exercises. Rack Pull; Bent Over Row; Barbell Good Morning; Back Extension; Bird Dog; Superman; Russian Kettlebell Swing; Glute ... 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WrittenbyShaneMcLeanUpdatedbyShaneMcLeanonJanuary21st,2022 TheExercises|BackAnatomy|BackBenefits|ProgrammingTips|HowtoWarmUp Whenitcomestotheback,thelatsandupperbackmusclesgetmostoftheattention—anddeservedlyso.Theyprovideatremendousamountofshapeandsupportforyourback.However,youcan’tforgetaboutyourlowerbackmuscles.Big,rippedspinalerectorsmaynotlookasniceasdense,widelats—butlowerbackstrengthprovidesthefoundationformostlowerandupperbodymovements.You’llbeabletosquatmoreweightand deadliftheavier butalsomoveandrotatewithmorepowerandexplosiveness. Below,you’llfindthebestlowerbackexercisesthattargetnotonlythelowerbackbutthemajormusclesoftheglutes,hamstrings,lats,andupperback.We’llalsodiscusslowerbackanatomytobetterunderstandtheirroleandhowastronglowerbackwillbenefityourtraining.   BestLowerBackExercises RackPull BentOverRow BarbellGoodMorning BackExtension BirdDog Superman RussianKettlebellSwing GluteHamstringRaise StabilityBallReverseHyperextension SidePlank Editor’snote:ThecontentonBarBendismeanttobeinformativeinnature,butitshouldn’ttaketheplaceofadviceand/orsupervisionfromamedicalprofessional.Theopinionsandarticlesonthissitearenotintendedforuseasdiagnosis,prevention,and/ortreatmentofhealthproblems.Speakwithyourphysicianifyouhaveanyconcerns. RackPull Therackpull isadeadliftvariationthat—similartoastandarddeadlift—trainsallofyourerectorspinaemuscles,lowerback,mid-back,andupperbackmuscles.Rackpullshaveyoupullwithapartialrangeofmotion,withthebarstartingateitherjustaboveorjustbelowtheknee.Becauseyou’repullingfromahigherstartingpoint,it’seasiertomaintainaneutralspinethroughoutthelift.Youcanalsoliftmorewiththisdeadliftvariation,so,asabonus,you’llacclimateyourbodytoliftingheavierweighttoincreaseyourstrength.  https://youtube.com/watch?v=WV73H0mbRq4 BenefitsoftheRackPull Duetoliftingfromapartialrangeofmotionandmovingmoreweight,you’llstrengthenyourdeadliftlockout. Improvesyourgripstrengthandupperbackstrength. Helpsimproveyourregulardeadlifts HowtoDotheRackPull Setthebarbellupinthesquatrackeitheraboveorbelowtheknees.Assumeyourstandarddeadliftstanceandgrip.Hingedownandgripthebarbellwithanoverhandshoulder-widthgripandsqueezeyourarmpitstogether,keepyourchestupandshouldersbackandpullupuntillockout,finishingwithyourglutes.Hingebacktothestartingpositionandrepeat. BentOverRow Thebentoverrow isafantasticexercisetostrengthenandincreasemassintheupperbackandlatsandreinforcehiphingemechanics.Becauseyou’rehingedoverforthedurationofthemovement,Theerectorspinae—whichareprimarylowerbackmuscles—willberesistingmovementandworkingtokeepyourspineinneutral,helpingtoincreaselowerbackendurance.    https://youtube.com/watch?v=ML1L5ytxLMY BenefitsoftheBarbellBentOverRow Addsstrengthandmasstoyourupperback,lats,anderectorspinae Reinforcesgoodhiphingemechanic,whichwillhaveadirectcarryovertoyourdeadlift. Improvesposturalstrengthandcontrol. HowtoDotheBentOverRow Hingeatyourhipsandgrabaloadedbarbellwithagripthat’sslightlywiderthanshoulder-width.Squeezeyourshoulderbladestogether androwthebarbelluntilit’stouchingyourstomach.Youwantyourelbowstobeangledatabout45degreesthroughoutthemovement.Holdthetoppositionoftherowforabeatandthenslowlylowertheweightbackdown.  BarbellGoodMorning Thebarbellgoodmorning isagreatexercisethattrainsthelowerback,glutes,andhamstrings. However,ifshouldermobilityorbackpainisanissue,itisbesttoperformanalternative.Goodmorningsneedtobemasteredwithlighterloadsbeforeincreasingintensityandrangeofmotion.Whenmastered,it’safantasticexercisetostrengthenandbuildposteriormuscleandstrength. https://youtube.com/watch?v=f23vXjoG2e8 BenefitsoftheBarbellGoodMorning Fantasticexerciseforspinalerectorandglutestrengthandhypertrophy. Greatengagementoftheentireposteriorchainandallthespinalstabilizersthathelppreventspinalflexion. Thismoveispurelyahinge,andyourlowerbackwilliswhatwilldrivethathinge.  HowtoDotheBarbellGoodMorning Getunderaloadedbarbellthat’ssetinapowerrack.Setupthesamewayyouwouldforabacksquat,andwalkbackwardafewsteps.Withaslightbendinyourknees,hingeatthehipswhilekeepingyourchestupandshouldersdownuntilyourtorsoisalmostparalleltothefloor.Reversetheliftbycontractingyourglutesandhamstringsuntilyour standingbackup.   BackExtension Backextensions arewhenyoulayoneitheraglute-hamraisebenchorabackextensionmachine andflexyourlowerbackmusclestolowerandraiseyourtorso.It’saboutasdirectofalower-backexercisethatyoucando.Youcandothisexercisewithjustyourbodyweight,orholdadumbbell,barbell,orweightplatetoloadthemovement.Youcanalsoutilizetempotraining,whichhasyouperformslowrepetitions,toinducemoremusclegrowthinyourlowerbackmuscles.  https://youtube.com/watch?v=ixr4_1POpzg BenefitsoftheBackExtension Thebackextensiontrainsandisolatesthelowerbackthroughalongerrangeofmotion,allowingforgreaterstrengthandhypertrophy. It’saversatileexercise,whichcanbeloadedindifferentways. Itcanalsobedoneeffectivelywithjustyourbodyweight,whichisgenerallysaferthananyformofloading. HowtoDotheBackExtension Secureyourfeetontheback-extensionmachinewithyourhipsjustabovethepadding.Crossyourarmsacrossyourchest,keepingyourchestupandshouldersdown,andloweryourtorsountilbelowparallelwiththefloor.Becarefulnottoroundyourlowback.Raiseupusingyourglutesandlowerbackuntilyourbodyisinlinewithyourlegs.  BirdDog Thoughitlookseasy,thebirddogisacoreexercisethatisoftenbutchered.However,whendonecorrectly,thebirddogforcesyourentirecore—includingyourlowerback,which,yes,ispartofyourcore—tostabilizeyourbodywhensimultaneouslyalternatingyouropposite-sidearmandleg.Slowlyraisingandloweringyourarmandlegwhilestayingrigidisagreatwaytopromotespinalstability.Asaresult,yourlowerbackwillbebettersuitedforhandlingheavierloads.  https://youtube.com/watch?v=wgOuR7YrwtM BenefitsoftheBirdDog Agreatlowbackenduranceexercisethatimprovesspinalstability.Lackofenduranceinyourcoreandbackmusclescansometimesbeacauseoflowbackpain. Ithelpspeopledifferentiatebetweenhipextensionandlowerbackhyperextension. It’sagreatanti-rotationcoreexercise,whichessentiallymeansyou’llbemoreadeptatpreventingrotation,whichisusefulwhenyoubraceyourcore. HowtoDotheBirdDog  Kneelonthefloorinasix-pointstance(hand,knees,andtoesontheground)withthekneesunderyourhipsandyourhandsdirectlyunderneathyourshoulders.Maintainaneutralbackthroughouttheexercise.Raiseyouroppositearmandlegstraightout,keepingyourcoretightandyourbodyinastraightlinefromheadtofoot. Returntothestartingpositionanddoalltherepsononesideoralternatesides. Superman Thesupermanisagreatbodyweightexercisetohelppreventinjuriestoyourlowback,improveyourposture,andbuildabettermind-muscleconnectiontoyourlowerbackandglutes.Thesupermantrainstheerectorspinaeasanextensorbyhavingyouliftyourlegsandarmsoffofthegroundbyflexingyourlowerbackandthenholdingthisposition.Yourlowerbackwillhavetoworktoinitiatethemovementandstabilizetoholdthetoppositionisometrically.Thisisagreatexercisetoisolateyourlowerbackthatanyoneofanyfitnesslevelcando.  https://youtube.com/watch?v=z6PJMT2y8GQ BenefitsoftheSuperman Addsmuscleandstrengthtotheerectorspinae. TheSupermanisagreatlow-levelexercisethatbenefitsthebeginnertotheadvancedlifter. You’llbuildisometricstrengthandenduranceinthelowerback,whichisvitaltothecoremusculature.   HowtoDotheSuperman Layfacedowncomfortablyonanexercisemat,foreheadflatonthegroundwitharmsandlegsoutstretched.Raiseyourhandsandfeetabout.fourtofiveinchesoffthefloorwhilekeepingyourbellyontheground.Holdthisraisedpositionforthreesecondsandthenloweryourhandsandfeetslowlybacktothefloor.That’sonerep.  RussianKettlebellSwing Kettlebellswingsaregreatforthelowerbackforthesamereasonsdeadliftsare—everytimeyouhinge,yourlowerbackcontractstokeepyourspineinneutral.Plus,thekettlebellswingtrainsthestabilityandstabilizingmusclesofyourentirebodybecauseyou’reconstantlyadjustingtotheshiftingcenterofmasswitheachrepetition.Thelowerbackneedsstrengthandendurancestimuliandthekettlebellswingaccomplishesboth. https://www.youtube.com/watch?v=uUpSFguwRQM BenefitsoftheRussianKettlebellSwing Trainsthelowerbackforstrengthandendurance. Engagesthebodystabilizingmusclesbecauseofits’shiftingcenterofmass. Greatexercisetoimprovecardiovascularenduranceandgripstrength. HowtoDotheRussianKettlebellSwing Standwithyourfeetwiderthanshoulder-widthapart,withthekettlebelljustinfrontofyou.Hingedowntogripthekettlebell.Hikethekettlebellbehindyouandthrustyourhipsforward,usingthismomentumtoswingthekettlebellouttoaboutwaistheight.Finishbysqueezingyourglutesandquadsandrepeatinginacontinuousloopforreps. GluteHamstringRaise Ataglance,theglutehamstringraisemaynotseemlikealowerbackexercise.However,it’sgreatfordevelopingeccentricstrengthinyourhamstringsandakillerpairofglutestoboot.Bycontractingisometricallywhiletheaforementionedmusclesdothemoving,yourlowerbackgetsbetteratwhatitdoesbest—beingastrongframe.  https://www.youtube.com/watch?v=z15C9UZUbss&t=3s BenefitsoftheGluteHamstringRaise Buildslowerbackstrengthwithouttheuseofheavyweights. Developseccentricstrengthinyourhamstringtohelppreventhamstringstrains. Extendedtimeundertensionforthelowerbackhelpsimprovelowerbackendurance. HowtoDotheGluteHamstringRaise Adjustthebenchsoyourfeetaresecured,withyourquadsrestingagainstthepad.Yourkneesshouldbebentandyourtorsostraightandupright.Withyourarmsfoldedacrossyourtorso,bowatthewaistuntilyou’reasclosetohorizontalaspossible.Returntothestartingpositionbycontractingyourhamstringsandglutes.  StabilityBallReverseHyperextension Thestabilityballreversehyperisagreatalternativeifyourgymdoesn’thaveaGHRmachineandisagreatregressionifyou’reunabletoperformtheGHR.Itstilltrainsmanyofthesamemuscles,butwithatwist.  Theinherentlyunstablesurfaceforcesyoutobeattentivetoyourtechnique,andtheincreasedrangeofmotionandtimeundertensionshouldbringsomeextrahypertrophyorendurancebenefits.  https://www.youtube.com/watch?v=Jo7EDxFDDBg BenefitsofTheStabilityBallReverseHyperextension Trainsyourhamstrings,glutes,andlowerbackasaunit. Improvedhipextensionbecauseyourhipsareextendingpowerfullyoneachrephelpingtoimproveglutelockoutstrength. Strengtheningtheglutesandlowerbackhelpsprotectthelowerbackfrominjury. HowtoDoTheStabilityBallReverseHyperextension Placethestabilityballontheweightbenchandthenputyourstomachontheball,withyourhipsslightlyofftheball.Takeafirmgripofthebenchoneithersideandwithyourlegsstraight,raisethemoffthegrounduntiltheglutesarefullycontracted.Slowlylowerthembackuntilyourtoestouchthegroundsandresetandrepeat.  SidePlank Sideplanksareanexerciseeveryonelovestohate—buttheirbenefitsareundeniable.Theytrainalmosteverymusclefromheadtotoe,includingthelowerback.Thelowerbackmusclessurroundingthespinearecontractingisometricallytokeepyourspineneutral.Mostlowerbacktrainingfocusesonresistinganteriorflexion,butthesideplankteachesyoutomaintainarigidspinewhenfacedwithlateralforces.  https://www.youtube.com/watch?v=YlF9mvIOo8I BenefitsoftheSidePlank Sideplanksstrengthenthequadratuslumborum,amusclethatplaysanimportantroleinpreventinglowerbackpain. Sideplanksstrengthentheglutes,quadriceps,hamstrings,adductors,andabductorswhichplayaroleinstrengtheningthespine/pelvisareaandprotectingitfrominjury. Leadstoamorestablecorewhichisbetterabletotransferpowerfromyourlowertotheupperbody. HowtoDotheSidePlank Lieonyourleftorrightsidewithyourkneesstraightandyourelbowdirectlyunderneathyourshoulder.Propyourbodyupandraiseyouroppositehanduntilitisperpendiculartoyourtorso,pointingtowardstheceiling.Alignyourfeet,knees,andhipstogether.Braceyourcoreandraiseyourhipsuntilyourbodyformsastraightlinefromanklestoshouldersandholdfortime. AllAboutTheLowerBack Thinkofthelowerbackmusclesasthefoundationofahouse.Thestrongerthefoundation,thelongerthehousewillstand. Havingastrongerlowerbackmeansyou’llbemorestableduringheavyliftsandathleticmovements,generallyspeaking,possiblylesspronetolowerbackaches.   Thelowerbackplaysaroleinextendingthehipsduringthelockoutportionofsquatsanddeadlifts.Italsoworkstokeepthespineneutralduringdeephinges(likedeadliftsandgoodmorning)andthebottomofasquat,wheretheshearandcompressiveforcescanharmthelowerback. Astrongerlowerbackwillmakeiteasiertomaintaingoodposture,especiallyduringtheworkdaywhenpeoplearesittingalot.Plus,lowerbackstrengthmeansyou’llgenerallybelesspronetothestandardachesandpainsassociatedwithyardwork,playingwithyourkids,andshootinghoopswithyourfriends.  AnatomyoftheLowerBack  Yourlowerbackcontainssmallimportantmusclesandfivelumbarvertebrae(L1-L5).Understandinghowtheyworkisimportanttomaintainingahealthyandresilientlowerbacktokeepyouliftinglongerandstronger. Here’sabreakdownoftheanatomyofthelowerback.  fizkes/Shutterstock Vertebrae Thelowerbackregionhasfivevertebrae,denotedL1-L5.Asagroup,thelumbarvertebraeproducealordoticcurveandhasthelargestbodiesoftheentirespine.Thisincreaseinsizereflectstheresponsibilityofthelumbarspineinsupportingtheentireupperbody.L1-L5allowsmovementssuchasflexion,extension,andlateralflexionbutpreventsrotation.(1) TheErectorSpinaeMuscles Thethreemusclesformacolumn,knownastheerectorspinae.Theerectorspinaeislocatedposteriorandlaterallytothespinalcolumnandrunsfromthelowerbackandhipsallthewaytothecervical(neck)spine.Aesthetically,theerectorspinaearethetenderloin-lookingmusclesthatrunverticallynexttothespine.Thesethreemusclesare: Spinalis: Thespinalisisthesmallestmuscleandthenearesttothespinalcolumn.Itsfunctionsareturningsidetoside,andithelpscontrolyourheadwhenyou’relookingup.   Longissimus: Thisisthemiddlepartandthelargestmuscleofthethreemuscles.Itsfunctionsarelateralflexionandextensionofthespineandhelpturnyourheadfromsidetoside. Iliocostalis: TheIliocostalisisthefurthestawayfromthespineandbeginsatthesacrum.Itsfunctionsarelateralflexionandspinalextension.   TheBenefitsofTrainingYourLowerBack  Thelowerback’ssmallermusclesprovidethefoundationforyoutogetstronger,helppreventyoufromgettinginjured,andallowthebiggermusclestodotheirjob.Hereareotherimportantbenefitsoftrainingthelowerback. BetterPosture Strongspinalerectorsplayanimportantroleinmaintaininggoodpostureandkeepinganeutralspineduringheavilyloadedmovements.Bytrainingthem,youmayundosomeofthedamageofsitting.Thatis,aslongasyoustayconsistent.  ImprovedLowerBackStrength Theerectormusclesrunalongthespine.Theyplayanimportantroleinspinalstabilityandpreventunwantedmovementbykeepingthespineneutralunderload.Thiscomesinhandywhilesquattinganddeadlifting,butalsorunning,jumping,orevenbendingovertopickupyourwallet. InjuryPrevention We’regoingtoprefacethisonebysayingthatyoushouldabsolutelyseeyourdoctorifyou’rehavinganylowerbackpain.Directlowerbacktrainingshouldnotbeseenasasolutiontolowerbackpain.However,astrongerlowerbackmaybebetterequippedforthegeneralphysicalstressorsthateverydaylifebrings.Thinkoflowerbacktrainingasa(possible)painpreventionplan.  HowtoProgramLowerBackTraining Foramusclegroupasarticulateandimportantasthelumbarspine,itiscriticalthatyoubepreciseandtacticalabouthowyouprogramyourmovements.Lowerbacktrainingisessentialforstrongathleticperformance,butyou’vegottogetthe“how”and“when”right. ForStrength Ifastrongspineisyourmaingoal,doingyourlowerbackexercisesearlyintotheworkoutmakessense.However,there’sonesignificantcaveat.Sincethelumbarspineisthemainsupportstructureforalmosteverycompoundliftyouperform—fromrowstodeadliftstotheoverheadpress—youdon’twanttofatigueittoohardifyou’vegototherliftstoperforminthesamesession. Todeveloplowerbackstrength,performcompoundliftsthattestthemusclesisometricallyfirstandthenmovetolower-back-specificaccessoryworktowardstheendofyourworkout.  ForHypertrophy Fortunately,growingyourlowerbackisasstraightforwardasanyothermusclegroupifincreasingsizeisyourpriority.Allmuscles,includingthelumbarspine,respondtoincreasedchallengeovertime.Thatsaid,youmaynotwanttopushyourlowerbacktothelimitwithhigh-intensitytrainingtechniques. Tobeefupyourspine,focusonachievingprogressiveoverloadthroughhigherrepsorshootingformoretimeundertension.  ForEndurance Sinceyourlowerbackisoftentestedbyotherexercises,developingenduranceiseasyenough.Performingmostcompoundliftswithsoundformwillimprovetheabilityofyourspinetoremainingoodpostureforextendedperiods. However,ifyouwanttodevelopextralowerbackendurance,simplystresstimeundertensionaboveall,usuallyinisometricexercisesliketheplankorbent-overrow.  HowtoWarmUpYourLowerBackBeforeTraining Yourlowerbackismadeupofafewsmallermuscles,soyouwanttodrivebloodtotheareaandgetyourlowerbackworkingintandemwithyourcorebeforemovingontomorestrenuoustraining. Coincidently,afewexercisesthatgetthelowerbackreadyforactionarewarm-upexercisesyoushouldbedoingregularly.Exerciseslikefrontplanks,hipextensions,birddogs,andsupermantrainthesmallerstabilizingmusclestogetreadyforlargerheaviercompoundexercises.   Performingfrontplanksfor30-60secondsandperformingtheotherexercisesmentionedfor10-15repsworkswell.Dothisseriesofexercisesonetotwotimesthrough. MoreLowerBackTrainingTips Nowthatyouhaveahandleonthebestlowerbackexercisestostrengthenyourlumbarregion,youcanalsocheckouttheseotherhelpfulbacktrainingarticles: 5SupermanExerciseAlternativetoBuildYourLowerBack LowerBackExercises References JoshuaA.Waxenbaum;VamsiReddy;CarolineWilliams;BennettFutterman.Anatomy,Back,LumbarVertebrae Featuredimage:fizkes/Shutterstock LatestNews Tia-ClairToomeyHasNotDeclinedHer2022RogueInvitationalInvitation BreonAnsleyDemonstratesHowtoPerformThreeClassicPhysiquePoses JeremyBuendiaEats4,625CaloriesPerDayForHisOff-SeasonBulkDiet LouFerrignoStillKeepsHisAbsTightatAge70 DanaLinnBaileyGetsShoulderTrainingGuidanceFromCoachJoeBennett Reviews BestHomeGymsFortheMoney,Bodybuilding,andMore BestPre-WorkoutSupplementsForMuscleGain,WeightLoss,AndMore TheBestCreatineSupplementsforBulking,Mixing,andMore TheBestBarbellsForCrossFit,Weightlifting,Powerlifting,Deadlifts,andMore AthleticGreensReview—Price,FlavorandNutritionBreakdown FOLLOWUS BarBendisanindependentwebsite.TheviewsexpressedonthissitemaycomefromindividualcontributorsanddonotnecessarilyreflecttheviewofBarBendoranyotherorganization.BarBendistheOfficialMediaPartnerofUSAWeightlifting. 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