Lower Back Exercises: Complete with Images & Descriptions

Develop a strong, solid lower back with some of the most effective lower back exercises below. Learn proper form with detailed illustrations and descriptions.

Get started by selecting an exercise below, or simply scroll down to view them all:

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Deadlift

Lumbar Extension

Machine Lower-Back Extension

Lower Back Extension

Lower Back Exercise #1: Deadlift

Description:
- Stand with feet together, weights on floor in front of feet.
- Squat down placing chest against thighs.
- Tighten lower back muscles, grasp weights in hands.
- Keep head forward and back straight, and gently straighten knees until a gentle stretch is felt. Hold for several seconds.
- Slowly stand upright.
- Keeping back straight, reverse the motion and lower weights to floor, keeping knees as straight as possible and hold for several seconds, then bend knees, returning to start position.

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Lower Back Exercise #2: Lumbar Extension

Description:
- Grab pulley at shoulder level while sitting on stool as shown.
- Grasp pulley in hands and hold to chest.
- Pull backward, straightening trunk.
- Slowly return and repeat.

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Lower Back Exercise #3: Machine Lower-Back Extension

Description:
- Sit at back exercise machine.
- Place upper back on padded bar.
- Cross arms over chest.
- Push back against bar, straightening trunk.
- Return to start position and repeat.

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Lower Back Exercise #4: Lower Back Extension

Description:
- Lie face down on bench with hips at edge of bench as shown.
- Position lower legs under pads.
- Place arms behind back.
- Slowly lower trunk down.
- Raise trunk back up.

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