Exercises for lower back
131 exercises that train lower back, primary or secondary. Tap for technique and tips.
The lower back isn't a muscle group you train in isolation – it works in every lift, every rotation, every time you move something heavy. That's reflected in the exercise bank: 131 exercises, from classic barbell movements to kettlebells, bands, and foam rollers.
Barbell dominates with 63 exercises, and there's a reason. Barbell deadlifts, squats, and good morning variations load the erector spinae in ways few other tools match. But if you lack a barbell, you still have 68 exercises to choose from.
Foundational movements that build strength
The barbell deadlift is the starting point – it engages the entire posterior chain and demands active lower back control throughout the movement. For loading variation without changing the movement pattern, cable deadlifts and trap bar deadlifts offer alternatives.
Band good mornings and their pull-through variants are underrated. They train the lower back and hamstrings together under eccentric control – exactly the pattern you need to handle heavy lifts without injury. Bent press and single-arm bent-over barbell rows provide a different angle – more lateral and rotational loading that complements the sagittal-plane basics.
Stability and functional variation
Barbell side bends and barbell lateral lunges aren't isolation exercises in the traditional sense – they build lateral lower back stability under movement, which mirrors how your back actually works outside the gym. Box squats, banded box squats, and chain box squats train controlled descent and are useful if you're working on depth and technique in the squat.
Atlas stones and the Atlas stone simulator present a completely different challenge: complex grip strength under unbalanced load, closer to what your body encounters in real situations. It's not necessary for everyone, but it's in the bank for those who want it.
Mobility and recovery between sessions
Cat stretches and seated lumbar stretches are the simplest tools for maintaining mobility and circulation in the lower back between heavy sessions. They don't replace training, but a foam roller and these movements can reduce stiffness and accelerate recovery.
Build your session around one or two heavy compound movements, add stabilization work, and finish with mobility. That goes a long way.