Lower back exercises
17 exercises in our library train the lower back as a main muscle. They're grouped below by the equipment they need, from bodyweight to machines. Each one links to a page with every muscle it works, easier and harder versions, and alternatives.
By level: Beginner 9 · Intermediate 7 · Advanced 1.
By equipment
Bodyweight (1 exercise)
- Bird Dog Beginner
Weighted bodyweight (1 exercise)
- Weighted Back Extension Intermediate
Dumbbells (2 exercises)
- Dumbbell Side Bend Beginner
- Dumbbell Deadlift Intermediate
Barbell (4 exercises)
- Barbell Good Morning Intermediate
- Conventional Deadlift Intermediate
- Stiff-Leg Deadlift Intermediate
- Deficit Barbell Deadlift Advanced
Cables (1 exercise)
- Cable Side Bend Beginner
Machines (1 exercise)
- Machine Back Extension Beginner
Smith machine (2 exercises)
- Smith Machine Deadlift Intermediate
- Smith Machine Good Morning Intermediate
Resistance bands (1 exercise)
- Band Deadlift Beginner
Holds (3 exercises)
- Reverse Plank Beginner
- Side Plank Beginner
- Superman Beginner
Other equipment (1 exercise)
- 45-Degree Back Extension Beginner
Turn these into a plan
The free generator builds a weekly strength plan around your goal, schedule and equipment, with sets, reps and loads. Premium (€29 once, no subscription) adds Overachiever Progression, cycle-based workouts, the Diet Planner and app exports.
Other muscle groups
Glutes · Quads · Back · Shoulders · Chest · Triceps · Hamstrings · Abs · Biceps · Calves · Forearms · Obliques
By equipment
Bodyweight · Dumbbells · Barbell · Kettlebell · Cables · Machines · Smith machine · Resistance bands
Exercise data: Exercise Knowledge Graph by Giovanni Degani, incl. wger contributors, CC BY-SA 4.0. Version 1.3.2. Adapted from the Exercise Knowledge Graph; licensed under CC BY-SA 4.0. Attribution and sources · Download the data (JSON)