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Lower Back exercises

27 exercises that train the lower back as the prime mover. 9 of them need no equipment, 11 are beginner-rated, and 17 are compound movements.

27exercises
9no equipment
11beginner
17compound

By equipment

Pick the row that matches what you actually have access to.

EquipmentExercises
Barbell 9 Browse all Barbell →
Bodyweight 9 Browse all Bodyweight →
Other Equipment 5 Browse all Other Equipment →
Exercise Ball 3 Browse all Exercise Ball →

Ready-made lower back routines

Barbell back workout 18 exercises · full routine

Best lower back exercises with no equipment

Nothing required but floor space.

Cat Stretch beginner Child's Pose beginner Crossover Reverse Lunge intermediate Dancer's Stretch beginner Hug Knees To Chest beginner Hyperextensions With No Hyperextension Bench intermediate Pelvic Tilt Into Bridge intermediate Standing Pelvic Tilt beginner Superman beginner

Beginner lower back exercises

Hug A Ball Exercise Ball Hyperextensions (Back Extensions) Other Equipment Lower Back-SMR Foam Roller Pyramid Exercise Ball Stiff Leg Barbell Good Morning Barbell

Common questions

What is the best lower back exercise?

There is no single best one — the right pick depends on your equipment and level. Of the 27 lower back exercises catalogued here, 17 are compound movements, which recruit the most muscle per set and are usually the highest-value place to start. Atlas Stone Trainer is a common first choice.

How many lower back exercises can you do without equipment?

9 of the 27 lower back exercises here need no equipment at all, and 13 can be done with home-gym kit such as dumbbells, kettlebells or bands.

Where should beginners start with lower back training?

11 of these 27 exercises are rated beginner. Cat Stretch is one of the more accessible entry points. Start with a movement you can control through a full range, then progress load or difficulty before adding volume.

All 27 lower back exercises

Atlas Stone Trainer Other Equipment · intermediate Atlas Stones Other Equipment · expert Axle Deadlift Other Equipment · intermediate Barbell Deadlift Barbell · intermediate Cat Stretch Bodyweight · beginner Child's Pose Bodyweight · beginner Crossover Reverse Lunge Bodyweight · intermediate Dancer's Stretch Bodyweight · beginner Deadlift with Bands Barbell · expert Deadlift with Chains Barbell · expert Deficit Deadlift Barbell · intermediate Hug A Ball Exercise Ball · beginner Hug Knees To Chest Bodyweight · beginner Hyperextensions (Back Extensions) Other Equipment · beginner Hyperextensions With No Hyperextension Bench Bodyweight · intermediate Keg Load Other Equipment · intermediate Lower Back-SMR Foam Roller · beginner Pelvic Tilt Into Bridge Bodyweight · intermediate Pyramid Exercise Ball · beginner Rack Pull with Bands Barbell · intermediate Rack Pulls Barbell · intermediate Reverse Band Deadlift Barbell · expert Seated Good Mornings Barbell · intermediate Standing Pelvic Tilt Bodyweight · beginner Stiff Leg Barbell Good Morning Barbell · beginner Superman Bodyweight · beginner Weighted Ball Hyperextension Exercise Ball · intermediate

Build a lower back workout in one tap

Tell the generator your equipment and how long you have. It picks from these 27 exercises and sets your reps. Free, no signup.

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