Buzz
It's easy to forget the muscles in our back. We often feel and see our biceps and abs in action, but when our lower back hurts, we might worry we've damaged our spine. However, there are a multitude of muscles in that area. We shouldn’t hesitate to work them, and it’s normal to feel them engage.
Before we dive into explanations and suggestions, here’s a quick note: many of your favorite exercises already target your lower back. Every deadlift variation, any bent-over exercise (such as bent-over rows), and most hinge movements (like good mornings, particularly when seated or with an arched back) keep your lower back engaged. The exercises we’ll discuss below are simply additional options if you want to give your lower back some extra focus.
What muscles make up your lower back?
There are several muscles in the lower back, but one of the largest groups is the erector spinae, or spinal erectors. These are two muscle columns that run along each side of the spine.
When you bend forward and round your back, your spinal erectors are relaxed. But as you return to a standing position from that rounded posture, your spinal erectors work to straighten your spine. They also assist in arching your back or tilting your pelvis forward.
If you’ve ever performed heavy deadlifts, you know how intense it can be to engage these muscles. During a hinge motion like a deadlift, it’s important to maintain a relatively straight back (or a “neutral spine”), even when the weight pulls on your back. The muscles that work hardest to keep your spine straight are those very same spinal erectors.
When we discuss lower back exercises, we’re focusing on these muscles, along with others that support them, like the multifidus, all working to extend the spine.
To ensure we’re all aligned on the movements:
Extending or arching your back involves bending backward, with your back muscles contracting as you do so.
Flexing
or rounding your back refers to the forward bending motion, where your abdominal muscles take on a significant role in the movement.
The lower back exercises we’ll focus on today are those that involve extending your back. This could involve starting with a neutral spine and arching backward, or beginning from a flexed position and extending until your torso is aligned.
(In comparison, the glutes extend our hips, a function closely related but distinct. Many lower back exercises engage both the glutes and back muscles together.)
Here are a few honorable mentions in the bodyweight exercise category:
Supermans
Glute bridges (on one or two legs)
Planks
Side planks
The bird dog is a fantastic beginner exercise for strengthening your lower back.
Comparable to the deadbug, which I previously mentioned in my article on the best ab exercises (a more beginner-friendly option).
To perform a bird dog, start on your hands and knees. Then, lift one arm and the opposite leg, maintaining a flat back. If this proves challenging, don’t worry! There are simplified versions of this exercise to help you progress toward doing a full bird dog.
If it becomes too easy, you can increase the challenge by adding dumbbells or ankle weights. But once you’ve mastered the standard bird dog, it’s likely time to explore other exercises that offer a greater challenge.
A great lower back exercise available at most gyms: back extensions.
If you take a look around your local gym, you’ll likely spot a ‘machine’ that’s essentially an oddly positioned bench. By anchoring your feet and hips to it, you can bend forward at the hips and raise your torso up and down.
This exercise has various versions. Most commonly, people maintain a straight back throughout, aiming to hinge strictly from the hips.
When you come to a straight position at the top, this is called a ‘back extension.’ If you push further, arching your back as you rise, that’s known as a ‘back hyperextension.’ Both are effective, but be sure you’re choosing the correct one. If you accidentally perform hyperextensions when aiming for extensions, you’re losing control of the movement.
You can perform this exercise using just your body weight, or you can add resistance by holding a plate or any other weight against your chest.
The best lower back exercise for powerlifting gyms: reverse hypers.
Powerlifters often rave about a machine called the 'reverse hyper,' which is essentially a backward version of the previously mentioned exercise. (It's based on hyperextension, you see?)
According to legend, Louie Simmons, the founder of Westside Barbell, created this machine to aid in his back rehabilitation post-surgery. It worked wonders, and now powerlifters everywhere rely on it to maintain a healthy back or recover from an injury.
Here’s a hidden gem: Jefferson curls.
Still with me? At the end of this list, I like to introduce an exercise that’s a bit off the beaten path or causes some surprise when first seen—even though it’s perfectly safe. If you’ve seen the controversy over upright rows in the shoulder exercises post, you’ll understand what I mean.
Now, allow me to present the Jefferson curl. It involves intentionally rounding your back, which might sound risky if you’ve been taught about 'neutral spine' and 'lift with your legs' by trainers or safety officials. However, our backs are naturally designed to bend, and doing so is both healthy and normal.
Clearly, you wouldn't just walk into the gym and try Jefferson curling 300 pounds on your first day, but if you ease into it with lighter weights, Jefferson curls could become your new favorite way to strengthen your back. (They were even part of my rehab program when I injured my back.)
To perform a Jefferson curl, start by bending forward, rounding your spine, and feeling a stretch in your lower back. Then, remember the advice you’ve heard in yoga classes to 'roll to standing, one vertebra at a time,' and follow it precisely.
You can add resistance by holding a kettlebell, barbell, or any weight you prefer in your hands. If you're flexible, standing on a box will give you the space to reach your hands near or even below your feet. I love the way trainer Tasha Louie often performs Jefferson curls with a barbell held in the elbows, Zercher style, for more clearance.
