Exercises by muscle

Lower back exercises.

A strong lower back protects your spine in every lift. These are the exercises that train it best, from gentle to demanding.

As the main muscle: 10
As a helper muscle: 24

Meet the muscles

The spinal erectors run along both sides of your spine and keep it straight. They work in every deadlift, row or squat to stop you rounding.

The quadratus lumborum, deeper down, stabilises your pelvis and torso sideways. If you have lower-back pain, check with a health professional before starting.

Lower Back

The best lower back exercises

Lower back workout

A short 15-20 minute routine to strengthen your lower back, 2-3 times a week.

Cat-Cow1 × 10 cycles
Bird Dog3 × 8 per side
Back Extension3 × 10-15
Side Plank2 × 30 s per side

All lower back exercises

Strength7

Mobility and stretching3

FAQ

Is it good to train your lower back?

Yes: a strong lower back helps in every lift and in daily life. Start gently and progress gradually.

What if my lower back hurts?

With persistent pain or pain that travels down your leg, see a health professional before training the area.

Are back extensions safe?

Yes, with a controlled range and without rising past a straight line.

Does core training help your lower back?

Yes, exercises like side planks and dead bugs stabilise your spine and complement lower-back work.