Muscle group
The lower back muscles hold your spine upright and straighten it after you bend forward. They are trained by hip-hinge movements and back extensions, done with a neutral, controlled spine.
Written by the GymStreak coaching teamUpdated
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The erector spinae are columns of muscle running either side of the spine from the pelvis to the skull. In the lower back they extend the spine and keep it stable while the hips do the bending in lifts such as deadlifts and good mornings. The glutes and hamstrings work closely with them in every hinge.
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Hyperextensions and Superman-style exercises train the erectors directly with bodyweight. Good mornings, Romanian deadlifts and rack pulls train them isometrically: the back holds its position while the hips move. Learn the hinge with light loads, keep the spine long rather than rounded, and progress slowly. If you have back pain, get it assessed by a health professional before loading it.
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Beginners can start with bird-dog or Superman variations and bodyweight hyperextensions, then move to a Romanian deadlift. One hinge movement per lower-body session is enough for most people.
BeginnerIntermediateAdvanced
Beginner compound dumbbell exercise for the lower back and glutes, also working the hamstrings.
Beginner isolation bodyweight exercise for the lower back, also working the hamstrings and glutes.
Beginner compound bodyweight exercise for the abs, glutes, hamstrings and lower back, also working the shoulders.
Beginner isolation bodyweight exercise for the lower back.
Beginner compound bodyweight exercise for the lats, lower back and middle back, also working the shoulders.
Intermediate isolation barbell exercise for the lower back and glutes, also working the hamstrings.
Intermediate isolation barbell exercise for the lower back and glutes, also working the hamstrings.
Intermediate compound barbell exercise for the lower back and glutes, also working the hamstrings.
Intermediate compound dumbbell exercise for the lower back and glutes, also working the hamstrings.
Intermediate compound kettlebell exercise for the lower back and glutes, also working the hamstrings.
Intermediate isolation barbell exercise for the lower back and glutes.
Free GymStreak calculators that go with lower back training.
Guides from the GymStreak blog on this topic.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
