The 29 Best Lower Back Exercises

1. 1. Superman

   

   6,002,124 SETS LOGGED100 mSCORE

   A bodyweight exercise that involves lying face down and simultaneously lifting the arms and legs off the ground to strengthen the lower back, glutes, and upper back.

   • Beginner

2. 2. Seated Back Extension

   

   2,359,595 SETS LOGGED98.5 mSCORE

   Seated Back Extension on a machine isolates the lower back, glutes, and hamstrings with controlled motion, reducing injury risk. Unlike traditional extensions, the seated position focuses effort on the lower back, enhancing posture and stability. Adjustable resistance suits all levels, making it key for spinal strength and core stability.

   • Beginner
   • Back Extension Machine

3. 3. Back Extensions

   

   3,999,754 SETS LOGGED96.4 mSCORE

   This isolation exercise targets the lower back muscles. It’s an effective exercise for developing strength in your lower back, and improve core stability in general.

   • Beginner
   • Glute Ham Raise Bench

4. 4. Stiff-Legged Barbell Good Morning

   

   2,081,688 SETS LOGGED95.4 mSCORE

   Stiff-Legged Barbell Good Morning is a variation on the more standard Good Morning. Like other variations this exercise primarily targets muscles in the rear chain (backside of the body), but especially the hamstrings, and lower back. The use of a barbell can help to add more resistance to the exercise, as well as help force you to keep your back straight and chest up. Keeping your legs straight will likely limit your range of motion, but can help further recruit your hamstrings.

   • Beginner
   • Squat Rack
   • Barbells

5. 5. Alternating Superman

   

   1,156,694 SETS LOGGED94.4 mSCORE

   This exercise is a variation of the classic Superman, targeting the lower back, glutes, and core by alternately lifting opposite arms and legs. It enhances balance, coordination, and spinal stability more effectively than the traditional version by engaging stabilizing muscles to maintain form and control during the alternation. This isolation move is ideal for improving posture and functional strength.

   • Beginner

6. 6. Incline Back Extension

   

   761,632 SETS LOGGED93.8 mSCORE

   This isolation exercise targets the lower back muscles, performed on an inclined bench. This exercise can help strengthen the lower back, and improve core stability.

   • Beginner
   • Back Extension Bench
7. 

   Fitbod workout plans

   Take the guesswork out of training.

   Follow a personalized plan that adapts as you get stronger.

   Generate My Plan

8. 7. Cat Cow

   

   1,376,285 SETS LOGGED92.3 mSCORE

   Cat Cow is a gentle flow between two poses that warms the body and brings flexibility to the spine. This exercise primarily targets the core and spinal muscles. By switching between arching and rounding the back, you enhance your range of motion and improve stability. It's an excellent exercise for anyone looking to improve spinal health and coordination, as well as a good warm-up for more intense back exercises.

   • Beginner

9. 8. Superman with Scaption

   

   2,002,655 SETS LOGGED91.8 mSCORE

   A variation of the Superman exercise incorporating scaption movement. This exercise primarily targets your lower back, but the added movement also helps to recruit muscles in your upper back.

   • Beginner

10. 9. Rack Pulls

    

    699,974 SETS LOGGED91.3 mSCORE

    Rack Pulls are an easier variation on the more standard Deadlift. By placing the bar on a rack, you can restrict your range of motion, and start the movement from a higher point. This is great for anyone with mobility limitations, or who simply want to focus on the top part of their range of motion.

    • Intermediate
    • Squat Rack
    • Barbells

11. 10. Reverse Leg Crossover

    

    595,318 SETS LOGGED90.8 mSCORE

    This core exercise focuses on the obliques and lower back by crossing one leg over the other while lying face down, then lifting both legs. It adds a rotational component to the standard back extension, increasing the engagement of core stabilizers and enhancing spinal mobility. The Reverse Leg Crossover is particularly effective for athletes and individuals looking to improve rotational strength and prevent lower back injuries.

    • Beginner

1. 11. Medicine Ball Superman

   

   222,674 SETS LOGGED89.7 mSCORE

   This is a medicine ball variation of the more standard superman. Like the standard superman, this exercise primarily targets your back, lower back, glutes, and hamstrings. The use of a medicine ball allows to add resistance to this usually bodyweight exercise.

   • Intermediate
   • Medicine Ball

2. 12. Weighted Ball Hyperextension

   

   439,657 SETS LOGGED87.7 mSCORE

   Adding weight to Stability Ball Hyperextensions intensifies the exercise, increasing resistance for the lower back and core muscles. This compound movement enhances strength and endurance, providing a more challenging workout compared to unweighted versions.

   • Intermediate
   • Stability (Swiss) Ball

3. 13. Foam Roll Lower Back

   

   717,604 SETS LOGGED87.2 mSCORE

   Foam Rolling the Lower Back is a self-myofascial release technique that helps alleviate tightness and improve flexibility in the lower back muscles. It's particularly useful for those experiencing lower back pain or stiffness. By applying pressure to the muscles and fascia, you can release tension and promote better blood flow. This exercise can greatly enhance recovery and mobility for lower back-focused strength training.

   • Beginner
   • Foam Roller

4. 14. Stir the Pot

   

   337,912 SETS LOGGED86.7 mSCORE

   A challenging core exercise performed using a stability ball and plank position. This exercise strengthens the entire core, including the abdominals, obliques, and lower back, while improving stability and balance.

   • Beginner
   • Stability (Swiss) Ball

5. 15. Seated Twist

   

   108,609 SETS LOGGED86.2 mSCORE

   Seated Twist is a core exercise that primarily targets the obliques. By sitting on the ground with your legs straight and twisting your torso, you engage and isolate your oblique muscles. This is a great exercise for improving rotational stability and building strength in your core, particularly for movements that involve twisting or turning.

   • Beginner

6. 16. Stability Ball Back Extension

   

   322,411 SETS LOGGED85.1 mSCORE

   This exercise is a variation of the more standard back extension. This variation utilizes a stability ball to add more instability to the movement making this a more challenging variation. This is a great exercise for improving lower back strength and core stability.

   • Beginner
   • Stability (Swiss) Ball

7. 17. Child's Pose

   

   794,492 SETS LOGGED84.6 mSCORE

   Child's Pose is a yoga-based stretching exercise that primarily targets the lower back, hips, and thighs. This exercise helps improve flexibility and relaxes the muscles in the back and hips. It's a great way to cool down after a workout, release tension, and improve overall flexibility. This pose can be easily adapted to accommodate different levels of flexibility and comfort.

   • Beginner

8. 18. Supine Back Stretch

   

   576,316 SETS LOGGED84.1 mSCORE

   Supine Back Stretch is a flexibility exercise that primarily targets the lower back. To perform, lie on your back and pull your knees towards your chest while keeping your back flat against the ground. This helps to alleviate tightness in the lower back and can be particularly beneficial for improving overall back mobility. It’s an excellent addition to any cool-down routine to aid in recovery and reduce muscle tension.

   • Beginner

9. 19. Superman Hold

   

   2,599,353 SETS LOGGED83.1 mSCORE

   An isometric exercise targeting the lower back. By holding this position for the duration of the exercise instead of performing reps, you remove any rest time from the movement. This an effective exercise for improving lower back strength and overall core stability.

   • Beginner

10. 20. PVC Windmill

    

    43,701 SETS LOGGED82.6 mSCORE

    PVC Windmill is a bodyweight exercise that primarily targets the obliques and shoulders. By holding a PVC pipe overhead and performing a side bend, you engage your core and improve shoulder mobility. The PVC pipe adds a bit of resistance and helps maintain proper form. This exercise is great for enhancing stability and flexibility in your core and shoulders.

    • Beginner
    • PVC Pipe

11. 21. Loop Band Superman Press

    

    28,754 SETS LOGGED80 mSCORE

    This exercise is a more complex variation of the superman. Like a standard superman, this exercise primarily targets your back, lower back, glutes, and hamstrings. In addition to the usual benefits of a superman, the added movement gives you more range of motion to help engage your back.

    • Beginner
    • Loop Bands

12. 22. Lower Back Stretch

    

    300,795 SETS LOGGED79 mSCORE

    Lower Back Stretch is a bodyweight flexibility exercise that targets muscles in the lower back. It’s ideal for relieving tension and enhancing flexibility in the lumbar region. By incorporating this stretch into your routine, you can help prevent back pain and improve range of motion. It’s especially beneficial for individuals with sedentary lifestyles or those engaged in heavy lifting.

    • Beginner
    • Squat Rack
    • Barbells

13. 23. Bridge Up Up Down Down

    

    5,997 SETS LOGGED77.9 mSCORE

    Bridge Up Up Down Down is a compound, bodyweight exercise that primarily targets the glutes, hamstrings, and core. Starting in a bridge position, you alternate between raising and lowering your body by bending and extending your arms. This movement adds instability, engaging your core more than a standard bridge. It's a great exercise for developing stability and strength in the posterior chain.

    • Intermediate

14. 24. Bridge Side to Side

    

    5,782 SETS LOGGED77.4 mSCORE

    Bridge Side to Side is a variation of the standard bridge that adds lateral movement. This compound, bodyweight exercise primarily targets the glutes and core. By shifting your weight and moving side to side, you engage additional stabilizing muscles. This is a great exercise for improving hip stability and core strength.

    • Intermediate

15. 25. Dumbbell Superman

    

    478,093 SETS LOGGED75.9 mSCORE

    This exercise is a dumbbell variation of the Superman. Adding dumbbells allows for more resistance than the bodyweight variation. This is a great exercise strengthening your back, lower back, glutes and hamstrings.

    • Intermediate
    • Dumbbells

16. 26. Bridge Walk

    

    3,775 SETS LOGGED73.8 mSCORE

    Bridge Walk is a bodyweight exercise that primarily targets the glutes and core. This compound movement involves holding a bridge position and moving your hands and feet forward in small steps. The movement tests and improves stability and coordination, as well as increases glute and core activation. It's an excellent exercise for enhancing control and muscle endurance in the lower body and core.

    • Intermediate

17. 27. Australian Crawl

    

    86,025 SETS LOGGED72.3 mSCORE

    Australian Crawl is a bodyweight variation on the Inverted Row. Similar to other Row exercises, this compound movement primarily targets the back. By performing the exercise with your body parallel to the ground, you add more stability to the movement. This is a great exercise for beginners looking to develop pulling strength with minimal equipment.

    • Beginner

18. 28. Stability Ball Hyperextension

    

    595,602 SETS LOGGED56.4 mSCORE

    This exercise is very similar to a Stability Ball Back Extension. Like the back extension, this exercise primarily targets the muscles in your lower back. The use of a stability ball helps to add instability to the movement. This is a great exercise for improving lower back strength and core stability.

    • Beginner
    • Stability (Swiss) Ball

19. 29. Reverse Hyperextension

    

    410,177 SETS LOGGED51.3 mSCORE

    This compound exercise targets the lower back, glutes, and hamstrings by using the reverse hyper bench to lift the legs against gravity. The bench provides a range of motion that deeply engages the posterior chain, offering therapeutic benefits by decompressing the spine without axial load. This variation is superior for developing lower body power and improving spinal health, making it a favorite for strength and rehabilitation programs.

    • Intermediate
    • Reverse Hyper Bench