Isolation · Lower Back
These 5 exercises are the isolation (single-joint) exercises for the lower back in the GymStreak library, beginner to intermediate level, using bodyweight and barbell. Good places to start: Hyperextensions and Superman. By level: 2 beginner and 3 intermediate.
Written by the GymStreak coaching teamUpdated
01
Isolation lower back exercises move a single joint, so the lower back do most of the work. Use them after your compound lifts, with moderate to high reps and controlled form, to add focused volume. The loads are lighter, so they're a good place to practise a slow lowering phase and a full range of motion, and they add little fatigue to the rest of your workout.
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 isolation bodyweight exercise for the lower back, also working the hamstrings and glutes.
Beginner isolation bodyweight exercise for the lower back.
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 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.
