Zirv FitnessExercise Library
Lower Back Exercises
Muscles of the lumbar region responsible for supporting the spine and trunk movements. Every exercise below includes step-by-step instructions and the equipment you need.
38 exercises
Strength
Arch Body HoldBodyweight · Lower Back, Gluteus Maximus
Axle DeadliftAxle Bar, Weight Plates · Lower Back, Gluteus Maximus
Back Extension (Bodyweight)Bodyweight · Lower Back, Gluteus Maximus
Back Extension MachineExercise Machine · Lower Back, Gluteus Maximus
Band DeadliftResistance Band · Lower Back, Gluteus Maximus
Band Romanian DeadliftResistance Band · Biceps Femoris, Gluteus Maximus
Barbell Stiff Leg DeadliftBarbell, Weight Plates · Biceps Femoris, Gluteus Maximus
Clean DeadliftBarbell, Weight Plates · Lower Back, Gluteus Maximus
Dumbbell Single Leg Romanian DeadliftDumbbells · Gluteus Maximus, Biceps Femoris
Hyperextension (Bodyweight)Hyperextension Bench · Lower Back, Gluteus Maximus
Hyperextension MachineExercise Machine · Lower Back, Gluteus Maximus
Jefferson CurlLower Back, Biceps Femoris
Kettlebell Deadlift (Conventional)Kettlebell · Lower Back, Gluteus Maximus
Kettlebell Deadlift (Sumo)Kettlebell · Lower Back, Gluteus Maximus
Kettlebell Romanian Deadlift (Double)Kettlebell · Biceps Femoris, Gluteus Maximus
Kettlebell Romanian Deadlift (Single Leg)Kettlebell · Biceps Femoris, Gluteus Maximus
Prisoner Back ExtensionBack Extension Bench (Roman Chair) · Erector Spinae, Lower Back
Rack PullBarbell, Weight Plates · Lower Back, Gluteus Maximus
Reverse HyperBodyweight · Gluteus Maximus, Biceps Femoris
Reverse Hyperextension (Bodyweight)Hyperextension Bench · Lower Back, Gluteus Maximus
Reverse Hyperextension MachineExercise Machine · Lower Back, Gluteus Maximus
Romanian Deadlift (Single Leg)Barbell, Weight Plates · Biceps Femoris, Gluteus Maximus
Sandbag Good MorningSandbag · Biceps Femoris, Gluteus Maximus
Sandbag Romanian DeadliftSandbag · Biceps Femoris, Gluteus Maximus
Smith Machine Good MorningSmith Machine · Biceps Femoris, Gluteus Maximus
Smith Machine Romanian DeadliftSmith Machine · Biceps Femoris, Gluteus Maximus
Snatch DeadliftBarbell, Weight Plates · Lower Back, Gluteus Maximus
Snatch Grip DeadliftBarbell, Weight Plates · Lower Back, Gluteus Maximus
SupermanBodyweight · Lower Back, Gluteus Maximus
Flexibility
Cat-Camel StretchLower Back
Cat-Cow StretchLower Back
Child's PoseLower Back, Latissimus Dorsi
Hamstring Stretch (Seated)Biceps Femoris, Lower Back
Lower Back Stretch (Cat-Cow)Lower Back
Lower Back Stretch (Child's Pose)Lower Back
Lower Back Stretch (Knee to Chest)Lower Back, Gluteus Maximus
Scorpion StretchLower Back, Hip Flexors
Seated Forward FoldBiceps Femoris, Lower Back