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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

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:

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 DeadliftsHamstrings, Calves, Forearms, Glutes, Lats, Lower Back, Quadriceps, Traps, Upper Back Barbell
GoodmorningLower Back, Hamstrings, GlutesBarbell
One Arm Side DeadliftsHamstrings, Abs, Calves, Glutes, Lower Back, Quads, TrapsBarbell
Power CleanHamstrings, Calves, Forearms, Glutes, Lower Back, Quadriceps, Shoulders, Traps Barbell
Romanian DeadliftHamstrings, Calves, Forearms, Glutes, Lower Back, Upper Back Barbell
Sumo DeadliftHamstrings, Forearms, Glutes, Hip Adductors, Lower Back, Quadriceps, Traps, Upper Back Barbell
Stiff Leg DeadliftHamstrings, Calves, Glutes, Lower Back, Upper BackBarbell

Check out all of our Barbell Exercises!

Body Weight Lower Back Exercises

Exercise
Name
Primary
Muscle(s)
Addl Equip.
Required
Back ExtensionsLower Back, Hamstrings, GlutesHyperextensions Apparatus

Check out all of our Body Weight Exercises!

Cable Lower Back Exercises

Exercise
Name
Primary
Muscle(s)
Addl Equip.
Required
Cable Back ExtensionsLower Back, Hamstrings, GlutesCable Pulley

Check out all of our Cable Exercises!

Dumbbell Lower Back Exercises

Exercise
Name
Primary
Muscle(s)
Addl Equip.
Required
Dumbbell DeadliftHamstrings, Calves, Forearms, Glutes, Lats, Lower Back, Quadriceps, Traps, Upper BackDumbbells
Romanian DeadliftsHamstrings, Calves, Forearms, Glutes, Lower Back, Upper Back Dumbbells
Power CleansHamstrings, 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 GoodmorningLower Back, Hamstrings, GlutesSmith Machine
Smith Machine Romanian DeadliftsHamstrings, Calves, Forearms, Glutes, Lower Back, Upper BackSmith 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 ExercisesLat 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 ExercisesGlute ExercisesHamstring Exercises, and Quadriceps Exercises.

Finally, if you found this page of interest, check out these related pages:

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