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- Lower Back Exercises
- Learn All of Our Back Toning and Back Strengthening Exercises to Add to your Next Lower Back Workout
- Why Your Workout Routines should Include Exercises for the Lower Back
- The Back Exercises
- Barbell Lower Back Exercises
- Body Weight Lower Back Exercises
- Cable Lower Back Exercises
- Dumbbell Lower Back Exercises
- Weight Machine Lower Back Exercises
- Additional Weight Training Exercises
Lower Back Exercises
Learn All of Our Back Toning and Back Strengthening Exercises to Add to your Next Lower Back Workout
Welcome to our Lower Back Exercises main page!
Here we’ve linked to all of our weight training exercises that target this essential area of your core. Each of our exercises for the lower back includes pictures, exercise instructions, and tips so you can immediately add to your lower back workout and other weight training programs.
Shut up and let me skip to the exercises!
When you’re done with this list, make sure to view our Best Back Exercises List to jump to the top five Back Exercises.
Why Your Workout Routines should Include Exercises for the Lower Back
Your lower back forms a part of your core and binds the upper and lower body. In doing so, these muscles act as a stabilizer in many of the most important weight training exercises and play a crucial role in sports and athletic lifts.
Lower back exercises also provide benefits outside of the gym as strengthening this area improves your posture and will help you alleviate lower back pain, which is common among adults.
The back exercises below include all of our deadlifts variations. Check out our Deadlifts page for specific benefits to the deadlift exercise and each variation.
The Back Exercises
Our Lower Back Exercise list is divided below by equipment required resulting in the following sections for this muscle group:
- Lower Back Barbell Exercises
- Lower Back Body Weight Exercises
- Lower Back Cable Exercises
- Lower Back Dumbbell Exercises
- Lower Back Weight Machine Exercises
Click on the links above or continue reading below to view each section for the lower back.
Barbell Lower Back Exercises
Exercise Name |
Primary Muscle(s) |
Addl Equip. Required |
Barbell Deadlifts | Hamstrings, Calves, Forearms, Glutes, Lats, Lower Back, Quadriceps, Traps, Upper Back | Barbell |
Goodmorning | Lower Back, Hamstrings, Glutes | Barbell |
One Arm Side Deadlifts | Hamstrings, Abs, Calves, Glutes, Lower Back, Quads, Traps | Barbell |
Power Clean | Hamstrings, Calves, Forearms, Glutes, Lower Back, Quadriceps, Shoulders, Traps | Barbell |
Romanian Deadlift | Hamstrings, Calves, Forearms, Glutes, Lower Back, Upper Back | Barbell |
Sumo Deadlift | Hamstrings, Forearms, Glutes, Hip Adductors, Lower Back, Quadriceps, Traps, Upper Back | Barbell |
Stiff Leg Deadlift | Hamstrings, Calves, Glutes, Lower Back, Upper Back | Barbell |
Check out all of our Barbell Exercises!
Body Weight Lower Back Exercises
Exercise Name |
Primary Muscle(s) |
Addl Equip. Required |
Back Extensions | Lower Back, Hamstrings, Glutes | Hyperextensions Apparatus |
Check out all of our Body Weight Exercises!
Cable Lower Back Exercises
Exercise Name |
Primary Muscle(s) |
Addl Equip. Required |
Cable Back Extensions | Lower Back, Hamstrings, Glutes | Cable Pulley |
Check out all of our Cable Exercises!
Dumbbell Lower Back Exercises
Exercise Name |
Primary Muscle(s) |
Addl Equip. Required |
Dumbbell Deadlift | Hamstrings, Calves, Forearms, Glutes, Lats, Lower Back, Quadriceps, Traps, Upper Back | Dumbbells |
Romanian Deadlifts | Hamstrings, Calves, Forearms, Glutes, Lower Back, Upper Back | Dumbbells |
Power Cleans | Hamstrings, Calves, Forearms, Glutes, Lower Back, Quadriceps, Shoulders, Traps | Dumbbells |
Check out all of our Dumbbell Exercises!
Weight Machine Lower Back Exercises
Exercise Name |
Primary Muscle(s) |
Addl Equip. Required |
Smith Machine Goodmorning | Lower Back, Hamstrings, Glutes | Smith Machine |
Smith Machine Romanian Deadlifts | Hamstrings, Calves, Forearms, Glutes, Lower Back, Upper Back | Smith Machine |
Additional Weight Training Exercises
Other Back Exercises
If you’re through with the lower back but want to access more weight lifting exercises, head to our Weight Training Exercises main page or link directly to all of our Back Exercises.
Our Back Exercises page links to every individual back exercise as well as ourLower Back Exercises, Lat Exercises, and Upper Back Exercises.
Leg Exercises
Many of the weight lifting exercises featured here also target your leg muscles: the glutes (the gluteus maximus, gluteus medius, and gluteus minimus), calf, quadricep, and hamstring muscle groups.
Check out our Leg Exercises page, which links to every individual leg exercise as well as our Calf Exercises, Glute Exercises, Hamstring Exercises, and Quadriceps Exercises.
Finally, if you found this page of interest, check out these related pages:
- Best Back Exercises
- Weight Training Exercises Main Page
- Fat Loss Workouts and Fat Burning Exercisess
- Muscle Building Workouts and Strength Training Exercises
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