Exercises · Muscle group · Updated
Lower back exercises
Lower back exercises strengthen the erector spinae and the deep muscles of the lumbar spine, which keep your back straight when you lift, carry or bend over. Back extensions, deadlifts and good mornings load the lower back directly, and bird dogs and supermans are good for beginners and home training. A strong lower back handles everyday loads better.
- Exercises
- 13 exercise pages
- Most common equipment
- Barbell, Bodyweight, Machine
- Most logged exercise
- Romanian Deadlift
Lower back muscles: what lower back exercises train
- Erector spinae (erector spinae)
- The group of muscles running along both sides of the spine extends the back and keeps it straight under load. It is thickest in the lumbar area, and it works in deadlifts, bent-over rows and back extensions.
- Multifidus (multifidus)
- Small, deep muscles between the vertebrae support each vertebra individually. They work in holds such as the bird dog and whenever the back stays still during a movement.
- Quadratus lumborum (quadratus lumborum)
- The muscle on the side of the lumbar spine bends the trunk to the side and keeps the pelvis level when you carry weight in one hand. Side planks, suitcase carries and side bends train it.
Most-logged lower back exercises among SisuLift users
The order comes from how many SisuLift users have logged sets of each exercise. It includes exercises that have a guide page in the exercise library, and it updates as people log their workouts.
How to train your lower back
Start with light holds such as bird dogs and supermans, then move on to back extensions on a machine or bench. Once the movement is solid, deadlifts and Romanian deadlifts strengthen the lower back while the hamstrings and glutes work too.
Keep your back neutral and move at the hips, not the spine. In back extensions, rise only to a straight line, not into hyperextension. The lower back tires quickly, so heavy hip hinges should not be done every day.
How many weekly sets for the lower back
These are the numbers SisuLift starts your weekly volume from before you have any training history. As your logs build up, the app moves the target based on how your strength develops. Only hard sets count: a direct exercise counts as one set, and an exercise where the muscle assists counts as half a set.
| Experience | Minimum | Target | Upper limit |
|---|---|---|---|
| Beginner | 5 sets | 9 sets | 14 sets |
| Intermediate | 7 sets | 12 sets | 17 sets |
| Advanced | 8 sets | 14 sets | 20 sets |
Minimum is the amount that usually still drives progress. Upper limit is the amount beyond which recovery usually starts to suffer. Split the weekly sets across two or three workouts.
Example workout from the most-logged exercises
The most-logged exercises from different exercise families, compound movements first. Sets, reps and rest are the same ones SisuLift uses for a muscle growth goal.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Romanian Deadlift | 3–4 | 8–12 | 3 min |
| Barbell Deadlift | 3–4 | 8–12 | 2.5 min |
| Barbell Good Morning | 3–4 | 8–12 | 3 min |
| Lever Back Extension | 3 | 10–15 | 1.5 min |
Done twice a week, this adds up to 24–30 sets per week. The rep ranges are those for a muscle growth goal.
Main exercises and their variations
These exercises have their own page with variations, sets and reps and the most common questions in one place.
All lower back exercises (13)
Every exercise with a guide page in the exercise library, grouped by equipment. The equipment heading takes you to all exercises for that equipment.
Barbell5 exercises
Bodyweight5 exercises
Dumbbell1 exercise
Frequently asked
What is the best lower back exercise?
The most-logged exercise that loads the lower back among SisuLift users is Romanian Deadlift. Of the direct lower back exercises, back extensions on a machine or 45-degree bench are the easiest to load progressively. Bird dogs and supermans suit beginners, deadlifts and good mornings experienced lifters.
Do lower back exercises help with back pain?
For long-term lower back pain, exercise and strength training are recommended by clinical guidelines, and consistency matters more than the type of exercise. Start light and within the limits of the pain. If the pain radiates into the leg, the leg is numb or the pain started from an accident, see a doctor.
Is the deadlift dangerous for the lower back?
It is not, as long as the load increases gradually and your technique is solid. The deadlift is one of the most effective ways to strengthen the lower back. The risk comes mainly from too much weight too soon and the back rounding in a heavy set. Romanian deadlifts and block pulls are easier to start with.
How many sets for the lower back per week?
SisuLift counts weekly sets for the lower back separately, and at intermediate level it starts at 12 sets per week with a minimum of 7. Deadlifts and rows where the lower back assists count as half sets, so only a few direct lower back sets are needed.
How do you train your lower back at home?
Bird dogs, supermans and glute bridges strengthen the lower back without equipment. When they feel easy, hold longer or do single-leg versions. A backpack or dumbbell works as a load for light Romanian deadlifts.