Lower Back exercises
20exercises targeting this muscle
The most popular in workouts come first. Each exercise has step-by-step technique, photos and a map of the muscles worked.
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Get the appLower Back exercises: primary muscles
20 exercises
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Video Barbell Deadlift Barbell · Intermediate -
Video Hyperextensions (Back Extensions) Other · Intermediate -
Partner Flat-Bench Back Extension Body Only · Intermediate -
Video Superman Body Only · Beginner -
Video Rack Pulls Barbell, Power Rack · Intermediate -
Video Cat Stretch Body Only · Beginner -
Video Crossover Reverse Lunge Body Only · Intermediate -
Deadlift with Bands Barbell · Expert -
Deadlift with Chains Barbell · Expert -
Deficit Deadlift Barbell · Intermediate -
Video Hug Knees To Chest Body Only · Beginner -
Lower Back Stretch Other, Roller · Beginner -
Lumbar Triangle Stretch Other, Roller · Intermediate -
Video Pelvic Tilt Into Bridge Body Only · Intermediate -
Rack Pull with Bands Barbell, Power Rack · Intermediate -
Reverse Band Deadlift Barbell, Power Rack · Expert -
Seated Good Mornings Barbell · Intermediate -
Video Standing Pelvic Tilt Body Only · Beginner -
Stiff Leg Barbell Good Morning Barbell · Beginner -
Video Weighted Ball Hyperextension Exercise Ball · Intermediate
No exercises match these filters.
Lower Back: secondary muscle in
54 exercises- Barbell Full Squat
- Crunches
- Hanging Pike
- Stiff-Legged Barbell Deadlift
- Stiff-Legged Dumbbell Deadlift
- Burpee
- Barbell Squat
- Barbell Side Split Squat
- Glute Ham Raise
- Pull Through
- Sumo Deadlift
- Barbell Deep Squat
- Barbell Narrow Stance Squat
- Barbell Side Bend
- Barbell Squat To A Bench
- Bent Over Low-Pulley Side Lateral
- Bent Over One-Arm Long Bar Row
- Chair Lower Back Stretch
- Clean
- Double Kettlebell Jerk
- Dumbbell Squat
- Dumbbell Squat To A Bench
- Good Morning
- Hack Squat
- Hang Snatch
- Kettlebell Bent-Over Press
- Kettlebell Dead Clean
- Kettlebell Hang Clean
- Kettlebell One-Legged Deadlift
- Knee Across The Body
- Kneeling Squat
- One Knee To Chest
- One-Arm Kettlebell Snatch
- Open Palm Kettlebell Clean
- Overhead Squat
- Power Rack Hanging Bar Squat
- Power Snatch
- Power Snatch from Blocks
- Prone Superman Lat Pull
- Romanian Deadlift from Deficit
- Rowing, Stationary
- Seated Calf Stretch
- Side Bridge
- Smith Machine Squat
- Smith Machine Stiff-Legged Deadlift
- Snatch
- Snatch from Blocks
- Snatch Grip Deadlift
- Snatch Pull
- Speed Squats
- Spinal Stretch
- Squats — With Bands
- Sumo Deadlift with Chains
- Two-Arm Kettlebell Clean
AtletIQ app
AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
Weight calculatorExample
Your set
40 kg × 10
Goal
MassStrengthFat loss
Level
BeginnerIntermediateAdvanced
Workout 1 · working weight
35.5kg
Sets × reps3 × 10Rest2.5 min
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |