For posture, strength and injury prevention
Best Lower Back workouts
Your lower back plays a central role in nearly every lift, posture correction, and core movement. Lower back workouts focus on strengthening the erector spinae muscles, which support the spine and help transfer force during heavy lifting. These routines often include foundational movements like back extensions, Romanian deadlifts, and good mornings, helping to reduce the risk of injury while improving stability and performance across your entire posterior chain.
Workout 1 Lower back (Foundation)
Cat Cow Stretch
Glute Bridge Abduction
Superman
Dumbbell Glute Bridge
Front Elbow Plank
Support your spine, reduce pain risk and unlock full-body strength
The benefits of Lower Back workouts
A strong lower back helps protect against strains and injuries, especially during compound movements like squats, deadlifts, and overhead presses. Training this area improves posture, core strength, and spinal alignment. For people with sedentary jobs or a history of back discomfort, strengthening the lower back can also help reduce stiffness and improve day-to-day mobility. It’s a key area for both athletes and everyday lifters.
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Workout 2 Lower back (Posterior Chain Integration)
Cat Cow Stretch
Glute Bridge Abduction
Barbell Romanian Deadlift
Superman
Dumbbell Single-Leg Glute Bridge
Bodyweight Squat
Workout 3 Lower back (Balanced core and lower back development)
Marching On Spot
Cat Cow Stretch
Hyperextension
Front Elbow Plank
Dumbbell Glute Bridge
Bird Dog
Build a strong and resilient foundation
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You’ve just explored some of the most effective lower back workouts: key for posture, injury prevention, and total-body strength. With the app, you can build these into a routine that supports core stability and keeps your back healthy long term.
Frequently asked questions: best lower back workouts
Not necessarily. While a Roman chair, barbell, or resistance bands can be helpful, you can still train your lower back with bodyweight exercises like superman holds, bird-dogs, glute bridges, and floor-based back extensions. Adding light weights or resistance gradually can increase the challenge safely.
Yes. The lower back is involved in almost every major lift, so it’s often already under stress. Direct training should be approached with control and focus on quality over quantity. Low to moderate weight with controlled tempo and bodyweight exercises often work best for isolation and endurance.
Yes, strengthening the lower back can help reduce or prevent certain types of lower back pain, especially those caused by muscular weakness or poor posture. However, it’s important to start light, use proper form, and consult a health professional if you're dealing with chronic pain or injury.
You can train your lower back 1–2 times per week directly, especially if you're also doing compound lifts like squats and deadlifts. Recovery is key, so focus on good form, moderate volume, and avoid training it when already fatigued from other heavy lifting days.
Top exercises include back extensions, Romanian deadlifts, good mornings, bird-dogs, and superman holds. These moves target the erector spinae and help build stability around the spine. When performed with proper form and control, they significantly improve lower back strength and resilience.
Pull-heavy sessions to unlock new muscle
Related lower back workouts
Work your posterior chain the smart way
