Your lower back is responsible for more movement in our life than you probably even know bout, and even more, if you're weight training. It's essential for stability, balance, posture, and perfecting your form in any exercise you're doing. It really is that important. To make sure you're getting everything that can do out of your lower back, however, you need the best exercises.

Whether you like training with weights, bodyweight or even just other exercises, it's still a great thing to do. It can be all the difference between a personal best and a serious injury. You'll actually be surprised at how much it helps other things. Regardless of your training style,  there's something for everyone. All you need to do is know where to look.

Let's take a look at the best of them

Deficit Deadlift

Man performing deficit dead lift

The only place we can really start with such a vital muscle is with a vital exercise. The deadlift is renowned as a reliable full-body strength builder. It's a huge compound exercise that uses your entire posterior chain, including your lower back. It downs;t stop there, either. Variations like the deficit deadlift completely change the focus to make your lower back the main player.

The deficit deadlift follows all of the main principles of the standard deadlift, but with the addition of a few inches in height by standing on a weight plate or something similar. Once you’re on it and have a solid deadlift form already, reach down to grab the bar resting over your feet, lift upwards until past the knees, and drive the hips forward. Repeat for however many reps are desired for your set style.

Hyper Extensions

Woman performing hyper extensions

It's not all about weights either though. With the right bench or even the right furniture at home, hyperextensions are another of the best exercises that can do astounding things for your lower back. That makes them much safer to perform than a lot of other exercises that have a lot of room for injury-causing mistakes.

To perform them, you need to use your lower back to lift the weight of your torso. Don't worry, it sounds more complicated than it is. Ideally, lay on the bench facing it, with your upper body unsupported by the bench. From there, relax your back allowing you to bend over the bench to wherever you are able to. It depends on the bench, but the lower your angle is, the harder this will be. Then, contract your back to bring yourself back to a straight spine again. Each one of these is another rep, but it will not be an easy ride.

Good Mornings

Person doing good mornings exercise

A great exercise that is 100% lower back focussed comes from a combination of deadlifts and hyperextensions, and they're good mornings. These essential mean that you're using your lower back to lift the weight just as you would with any other curling exercise.

To put that into context, all you do here is bent your lower back. Don't curl your back, as it has to be straight from the lower back upwards, but things at your hips almost as if you're aiming to make a right angle. From there, contact your lower back until you're standing straight. That's the whole thing, and whether you hold dumbells,  barbell, or even nothing at all, it will get your lower back in great shape and ready for anything.

Bonus: Rack Pulls

Woman performing rack pulls in a smith machine

With the use of a power rack or even a smith machine, you can easily start to incorporate rack pulls into your lower back exercises. The addition of the bars or pegs to limit where you need to pick up the weight from means that you isolate your lower back during the lift, rather than needing your hamstrings like with a deadlift or bad form with good mornings

Seated Back Extension

Woman exercising on lower back machine

The seated back extension is one of the less effective exercises on the list, but it's practicality still gives it a deserved place. Although it's advised to stay away from complete machine-assisted exercises because of the reduction in muscle activation aside from the one muscle needed, it's still safe for the lower back and can give good isolation.

Like all exercises, however, this is still an easy one for you to get wrong. To do the seated back extension, you need to adjust the seating position, headrest and the weight so that it's correctly set up for you. Once you're good to go, simply contract your back to push the bar. The good thing about this exercise is the precise weight selection means that you have a lot more control than on other exercises.


Man performing superman exercise

The superman exercise is a lower back exercise which can be done pretty much anywhere at any time. It’s great for flexibility and stretching, but is still an effective way to strengthen your lower back in a practical way.

To do it, lay flat on the floor with your arms raised. Then contract your lower back so that you are lifting your legs and arms to curve your whole body. Hold for the best contraction, relax and repeat. That's all there is.


Again, we can't stress enough the importance of safety when it comes to exercising your lower back. The slightest mistakes can have detrimental effects, so get your form perfect before you start using larger weights.

It's also essential that you do train your lower back to prevent injuries when you're training other areas, so make sure you don't neglect it. Talk to a medical or fitness professional for more guidance. Home Gym Equipment


Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. assumes no responsibility for personal injury or property damage sustained using our advice.

If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.