Compound · Lower Back
These 6 exercises are the compound (multi-joint) exercises for the lower back in the GymStreak library, beginner to intermediate level, using dumbbell, bodyweight, barbell and kettlebell. Good places to start: Dumbbell Deadlift and Reverse Plank. By level: 3 beginner and 3 intermediate.
Written by the GymStreak coaching teamUpdated
01
Compound lower back exercises move more than one joint, so they let you use heavier loads and train the lower back together with neighbouring muscles. Do them early in a session, while you're fresh, and progress them by adding a little weight or a rep over time. Because several joints move at once, technique matters: learn each one with a light load and a full, controlled range before you add weight.
02
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.
03
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 compound bodyweight exercise for the abs, glutes, hamstrings and lower back, also working the shoulders.
Beginner compound bodyweight exercise for the lats, lower back and middle back, also working the shoulders.
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.
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.
