Muscle group · 32 exercises
Lower back exercises
These exercises train the erector spinae, the muscles running either side of the spine that straighten the back and hold it upright. Back extensions train them directly; they also work hard in squats and deadlifts.
32 lower back exercises, each with step-by-step instructions, a demonstration and the muscles it works — grouped by the equipment they use.
Bodyweight lower back exercises
HyperextensionLower back · Body weight
Hyperextension (On Bench)Lower back · Body weight
Hyperextension CurvedLower back · Body weight
Lower Back CurlLower back · Body weight
Resistance Standing Pelvic TiltLower back · Body weight
SphinxLower back · Body weight
Spine StretchLower back · Body weight
Stability Standing Pelvic TiltLower back · Body weight
Standing Pelvic TiltLower back · Body weight
Two Toe TouchLower back · Body weight
Upward Facing DogLower back · Body weight
Dumbbell lower back exercises
Cable lower back exercises
Machine lower back exercises
Smith machine lower back exercises
Resistance band lower back exercises
Stability ball lower back exercises
Back Extension On Exercise BallLower back · Stability ball
Exercise Ball Back Extension With Arms ExtendedLower back · Stability ball
Exercise Ball Back Extension With Hands Behind HeadLower back · Stability ball
Exercise Ball Back Extension With Knees Off GroundLower back · Stability ball
Exercise Ball Back Extension With RotationLower back · Stability ball
Exercise Ball Back Extension With Rotation With StabilityLower back · Stability ball
Exercise Ball HugLower back · Stability ball
Exercise Ball Prone Leg RaiseLower back · Stability ball
Track every one of these in SPLYT
Every exercise here is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.