Best Beginner Lower Back Workouts For Men
About
For beginners embarking on their fitness journey, foundational lower back workouts provide simple yet effective movements utilizing accessible equipment.
These exercises, although designed with reduced weight to encourage mastering the techniques, deliver impactful results and adapt to one's fitness level.
Tailored for men typically averaging 5'10", 180 lbs, and 35 years old, these recommendations align with generalized statistics while accommodating individual capacity.
The lower back, part of the core and integral to many body movements, benefits markedly from exercises like back extensions, which strengthen and support this crucial muscle group.
Prioritize proper form and controlled progress to maximize results and minimize risk.
Workout 1
Lower Back
Fitbod workout plans
Take the guesswork out of training.
Follow a personalized plan that adapts as you get stronger.
Generate My Plan
The 12 Best Beginner Lower Back Exercises for Men
Ranked By
Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Back Extensions
SETS LOGGED3,608,448Lower Back Strength96 mScoreLower Back
Glute Ham Raise BenchBack extensions strengthen the lower back and improve core stability. This exercise helps build a strong foundation for your back muscles.
How to do it
Back extensions strengthen the lower back and improve core stability. This exercise helps build a strong foundation for your back muscles.
Sets, Reps, Weight17reps27reps37reps2. Stiff-Legged Barbell Good Morning
SETS LOGGED1,887,732Lower Back Strength95 mScoreLower Back
Barbells
Squat RackThe Stiff-Legged Barbell Good Morning exercise targets the hamstrings and lower back. It uses a barbell for added resistance and helps maintain a straight back while hinging at the hips.
How to do it
The Stiff-Legged Barbell Good Morning exercise targets the hamstrings and lower back. It uses a barbell for added resistance and helps maintain a straight back while hinging at the hips.
Sets, Reps, Weight18reps35lbs28reps35lbs38reps35lbs3. Superman
SETS LOGGED5,438,343Lower Back Strength100 mScoreLower BackThe Superman exercise strengthens your lower back, glutes, and upper back. You lie on your stomach and lift your arms and legs off the ground together to engage these muscles.
How to do it
The Superman exercise strengthens your lower back, glutes, and upper back. You lie on your stomach and lift your arms and legs off the ground together to engage these muscles.
Sets, Reps, Weight18reps28reps38reps4. Seated Back Extension
SETS LOGGED2,071,881Lower Back Strength98 mScoreLower Back
Back Extension MachineThe Seated Back Extension machine strengthens your lower back, glutes, and hamstrings safely. It helps improve posture and stability while allowing you to adjust resistance for your level.
How to do it
The Seated Back Extension machine strengthens your lower back, glutes, and hamstrings safely. It helps improve posture and stability while allowing you to adjust resistance for your level.
Sets, Reps, Weight18reps85lbs28reps85lbs38reps85lbs5. Superman Hold
SETS LOGGED2,325,960Lower Back Strength83 mScoreLower BackThe Superman Hold is a great exercise for strengthening your lower back and improving core stability. You lie on your stomach and lift your arms, chest, and legs off the ground, holding the position to build endurance.
How to do it
The Superman Hold is a great exercise for strengthening your lower back and improving core stability. You lie on your stomach and lift your arms, chest, and legs off the ground, holding the position to build endurance.
6. Superman with Scaption
SETS LOGGED1,802,042Lower Back Strength91 mScoreLower BackThe Superman with Scaption is a back exercise that strengthens your lower and upper back muscles. You'll lift your arms, chest, and legs off the ground while moving your arms to enhance the workout.
How to do it
The Superman with Scaption is a back exercise that strengthens your lower and upper back muscles. You'll lift your arms, chest, and legs off the ground while moving your arms to enhance the workout.
Sets, Reps, Weight17reps27reps37reps7. Alternating Superman
SETS LOGGED939,748Lower Back Strength94 mScoreLower BackThe Alternating Superman is an exercise that strengthens the lower back, glutes, and core by lifting opposite arms and legs. It helps improve balance, coordination, and posture while engaging stabilizing muscles.
How to do it
The Alternating Superman is an exercise that strengthens the lower back, glutes, and core by lifting opposite arms and legs. It helps improve balance, coordination, and posture while engaging stabilizing muscles.
Sets, Reps, Weight16reps26reps36reps8. Stability Ball Back Extension
SETS LOGGED266,902Lower Back Strength85 mScoreLower Back
Stability (Swiss) BallThe Stability Ball Back Extension strengthens your lower back and core using a stability ball for an added challenge. This exercise helps improve overall stability and posture.
How to do it
The Stability Ball Back Extension strengthens your lower back and core using a stability ball for an added challenge. This exercise helps improve overall stability and posture.
Sets, Reps, Weight16reps26reps36reps9. Stability Ball Hyperextension
SETS LOGGED553,713Lower Back Strength56 mScoreLower BackStability (Swiss) BallThe Stability Ball Hyperextension strengthens your lower back and improves core stability. Using a stability ball makes the exercise more challenging and helps engage your back muscles effectively.
How to do it
The Stability Ball Hyperextension strengthens your lower back and improves core stability. Using a stability ball makes the exercise more challenging and helps engage your back muscles effectively.
Sets, Reps, Weight18reps28reps38reps10. Incline Back Extension
SETS LOGGED588,448Lower Back Strength93 mScoreLower Back
Back Extension BenchThe Incline Back Extension strengthens your lower back muscles using an inclined bench. This exercise helps improve core stability and supports better posture.
How to do it
The Incline Back Extension strengthens your lower back muscles using an inclined bench. This exercise helps improve core stability and supports better posture.
Sets, Reps, Weight17reps27reps37reps11. Loop Band Superman Press
SETS LOGGED21,814Lower Back Strength80 mScoreLower Back
Loop BandsThe Loop Band Superman Press is a modified version of the superman exercise that works your back, lower back, glutes, and hamstrings. This variation adds movement for better engagement of your back muscles.
How to do it
The Loop Band Superman Press is a modified version of the superman exercise that works your back, lower back, glutes, and hamstrings. This variation adds movement for better engagement of your back muscles.
12. Australian Crawl
SETS LOGGED65,319Lower Back Strength72 mScoreLower BackThe Australian Crawl is a basic exercise that helps strengthen your back using just your body weight. It's suitable for beginners and requires little space, making it a great way to improve your pulling strength safely.
How to do it
The Australian Crawl is a basic exercise that helps strengthen your back using just your body weight. It's suitable for beginners and requires little space, making it a great way to improve your pulling strength safely.
Alternative Workouts
Alternative Beginner Lower Back Workouts
Alternative Beginner Workouts for Men
- Best Beginner Chest And Tricep Workouts For Men
- Best Beginner Trapezius Workouts For Men
- Best Beginner Shoulders Workouts For Men
- Best Beginner Workouts With Dumbbells For Men
- Best Beginner Workouts With Landmine For Men
- Best Beginner Workouts With Bodyweight For Men
- Best Beginner Glutes Workouts For Men
- Best Beginner Bicep And Shoulders Workouts For Men
- Best Beginner Workouts With Stability Swiss Ball For Men
- Best Beginner Workouts With Trx For Men
- Best Beginner Back Workouts For Men
- Best Beginner Triceps Workouts For Men
- Best Beginner Arms Workouts For Men
- Best Beginner Workouts With Cable Machines For Men
- Best Beginner Full Body Workouts For Men
- Best Beginner Quadriceps Workouts For Men
- Best Beginner Core Workouts For Men
- Best Beginner Abductors Workouts For Men
- Best Beginner Workouts With Kettlebells For Men
- Best Beginner Workouts With Weight Machines For Men
- Best Beginner Upper Body Workouts For Men
- Best Beginner Workouts To Build Muscle Mass For Men
- Best Beginner Calves Workouts For Men
- Best Beginner Workouts To Get Lean And Burn Fat For Men
- Best Beginner Abs Workouts For Men
- Best Beginner Workouts With Pvc Pipe For Men
- Best Beginner Chest And Back Workouts For Men
- Best Beginner Workouts With Ez Bar For Men
- Best Beginner Workouts To Build Strength For Men
- Best Beginner Push Day Workouts For Men
- Best Beginner Chest Workouts For Men
- Best Beginner Workouts With Pull Up Bar For Men
- Best Beginner Forearms Workouts For Men
- Best Beginner Pull Day Workouts For Men
- Best Beginner Workouts With Bosu Balance Trainer For Men
- Best Beginner Hamstrings Workouts For Men
- Best Beginner Workouts With Smith Machine For Men
- Best Beginner Legs Workouts For Men
- Best Beginner Workouts With Medicine Balls For Men
- Best Beginner Workouts To Power Lift For Men
- Best Beginner Workouts With Resistance Bands For Men
- Best Beginner Workouts With Garage Gym For Men
- Best Beginner Workouts With Flat Bench For Men
- Best Beginner Workouts With Barbells For Men
- Best Beginner Biceps Workouts For Men