Lower back exercises in 3D

The lower back: Erector spinae (iliocostalis, longissimus, spinalis)

Two columns of muscle running either side of the spine from the pelvis to the skull, thickest in the lower back. They hold the spine upright and stop it rounding under load.

What the lower back does

• Straightens and arches the spine (extension)
• Holds the spine still when you lift, carry or bend forward
• Bends the spine to the side and helps turn it

The 5 best lower back exercises

Each one is shown on the 3D figure above, position by position, with the lower back lit red. Tap one to watch it.

Deadlift

Advanced · Barbell · works glutes, hamstrings and lower back, with help from the quads, trapezius (upper), forearms, lats and inner thighs. Typical: 3 × 8–12. Watch it in 3D

1. Stand with your feet hip-width apart, the bar over the middle of your feet.
2. Hinge at the hips and bend your knees to grip the bar just outside your legs.
3. Flatten your back, lift your chest and pull the slack out of the bar.
4. Push the floor away and stand up, keeping the bar close to your legs.
5. Lock out with hips and knees straight, then lower the bar the same way.

Keep in mind: Bar drags up the shins and thighs; Chest and hips rise together; Squeeze the glutes at the top — no leaning back. Avoid: rounding the lower back; hips shooting up before the bar moves; bar drifting away from the body.

Good morning

Advanced · Barbell · works hamstrings and lower back, with help from the glutes and inner thighs. Typical: 3 × 8–12. Watch it in 3D

1. Set a light bar on your upper back as for a squat, feet hip-width.
2. With soft knees, push your hips back and lower your chest toward the floor, back flat.
3. Stop when your hamstrings are fully stretched, then drive your hips forward to stand.

Keep in mind: Hips travel back; Spine stays neutral; Start very light. Avoid: rounding the back; squatting down instead of hinging; going too heavy.

Back extension

Beginner · Machine · works lower back, with help from the glutes and hamstrings. Typical: 3 × 8–12. Watch it in 3D

1. Set the pad just below your hip bones and hook your heels under the rollers.
2. Cross your arms on your chest and start with your body in a straight line.
3. Bend forward at the hips, lowering your chest toward the floor.
4. Raise back up until your body is straight again — no further.

Keep in mind: Rise to straight, not past it; Squeeze the glutes at the top; Slow on the way down. Avoid: hyperextending at the top; swinging up; pad too high (it blocks the hips).

Superman

Beginner · Bodyweight · works lower back, with help from the glutes, rear shoulders, upper back and hamstrings. Typical: 3 × 8–12. Watch it in 3D

1. Lie face down with your arms stretched out in front and legs straight.
2. Squeeze your glutes and lift your arms, chest and legs a few centimetres off the floor.
3. Hold for a breath or two, then lower.

Keep in mind: Lengthen as you lift — reach long; Look at the floor; Small lift is enough. Avoid: cranking the head up; jerking up with momentum; holding the breath.

Bird dog

Beginner · Bodyweight · works lower back and abs, with help from the glutes, obliques and rear shoulders. Typical: 3 × 8–12 each side. Watch it in 3D

1. Kneel on all fours with your hands under your shoulders and knees under your hips.
2. Brace your stomach so your back stays flat.
3. Reach one arm forward and the opposite leg back until both are level with your body.
4. Hold, return, and switch sides.

Keep in mind: Back stays flat — imagine a glass of water on it; Reach long, not high; Hips stay square to the floor. Avoid: arching the lower back; twisting the hips; rushing.

Exercises where the lower back help

These train other muscles first, but the lower back work alongside them:

• Bent-over barbell row (barbell)
• Seated cable row (cable machine, machine)
• Romanian deadlift (barbell)
• Bent-over dumbbell row (dumbbells)
• Dumbbell Romanian deadlift (dumbbells)
• Prone Y raise (bodyweight)
• Side plank (bodyweight)
• Dumbbell side bend (dumbbells)
• Bodyweight squat (bodyweight)
• Barbell back squat (barbell)
• Glute bridge (bodyweight)
• Kettlebell swing (kettlebell)
• Single-leg Romanian deadlift (dumbbells)

How to train the lower back

• Deadlifts, Romanian deadlifts and good mornings load them hard while they hold the spine still; back extensions train them directly.
• Bird dogs and supermans are gentle starting points.
• Move from the hips and keep a neutral spine under load. Stop and get advice if a movement causes back pain.

Questions

Other muscles: Trapezius (upper) · Upper back · Lats · Neck · All muscles

General fitness information for healthy adults, not medical advice.