Lower back exercises: 23 exercises with technique and video
This collection has 23 exercises with technique videos: 12 for beginners, 10 intermediate and 1 advanced. Most often you will need: bodyweight, barbell, dumbbells.
All exercises
IntermediateBarbell Deadliftglutes, hamstrings
IntermediateBarbell Muscle Snatchglutes, quads
IntermediateBarbell Power Snatchglutes, quads
BeginnerBarbell Rack Pullerector spinae, glutes
AdvancedBarbell Snatchglutes, quads
IntermediateBarbell Spinal Jefferson Curlerector spinae, hamstrings
BeginnerBird Dogerector spinae
BeginnerBodyweight Deadlifthamstrings, glutes
BeginnerBodyweight Spinal Jefferson Curlerector spinae, hamstrings
BeginnerCat–Cow Mobilityerector spinae
IntermediateDumbbell Back Extensionerector spinae
IntermediateDumbbell Spinal Jefferson Curlerector spinae, hamstrings
BeginnerDumbbell Supermanerector spinae, glutes- IntermediateBarbell Good Morninghamstrings, erector spinae
IntermediateKettlebell Spinal Jefferson Curlerector spinae, hamstrings
Beginner45 Degree Back Extensionerector spinae, glutes
BeginnerMachine Back Extensionerector spinae- BeginnerProne Back Extensionerector spinae
BeginnerSeated Thoracic Extension (Chest Opener)erector spinae
IntermediateB-stance Back Extensionerector spinae
IntermediateSumo Deadliftglutes, erector spinae
BeginnerSupermanerector spinae, glutes
BeginnerThoracic Extension over Foam Rollererector spinae
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