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Top 5 Lower Back Workouts To Build Strength

by Fit Wth Guru
lower back workouts

When you think about training your back muscles, the lats and upper back muscles get the most attention. Lower back workouts are the best for the back muscles, and they are essential for performing lower back muscle exercises. A strong back muscle supports your body’s overall functioning and helps build a V-shaped back.

The strength of the lower back can help you stabilize the lower spine and support your upper body. Also, lower back workouts may help you lessen and prevent injuries. It would help if you did back exercises in the gym to build strength.

In this article, we will provide a step-by-step guide to the best lower back workouts to build stamina and strength in your lower back muscles. Here, we will discuss five main exercises that are very effective for your back muscles.

The Best 5 Lower Back Workouts

These are the best varieties for your back muscles, so add them to your workout routines. Some of the best five lower back exercises are as follows:

  1. Bird Dog
  2. Side Plank
  3. Barbell, Good Morning
  4. Back Extension
  5. Superman

1. Bird Dog

Bird Dog is a bodyweight core exercise that works your glutes, deep core muscles, and erector spinae in the back. The bird dog exercise is the best workout for the lower back, and it is also suitable for stretching your body and putting a load on your hamstrings.

lower back workouts

How to perform this

Here are some tips for performing this exercise:

  • Get in a tabletop position by kneeling on all fours with a flat back, with your wrists stacked underneath your shoulders and your knees under your hips.
  • Entertain your core as you lift and raise your opposite arm and leg simultaneously. Get your arm forward so that it’s straight and parallel to the floor in front of your head, and lift your leg straight back so that it’s also similar to the floor.
  • Return your hand and leg to the starting place, but before you drop them back down to the floor, bring them past neutral so that your elbow and knee touch together underneath your chest.
  • Return to the starting position, moving slowly and deliberately.

2. Side Plank

The side plank is an excellent lower-back exercise, although oblique or core exercises frequently use it. To support your spine and maintain good posture against gravity, contract your lower back muscles isometrically during the whole plank hold.

How to perform this

Here are some steps for how to achieve this exercise:

  • Lie on your side with your legs piled on top of each other.
  • Push up and straighten the arm on the side of your body, resting on the ground, so that your whole body lifts into the air. Your arm remains straight, your legs remain sober, and your feet stay stacked one on the other.
  • Hold your hips in line with your body.
  • Maintain this position for 30–60 seconds.

lower back workouts

3. Barbell Good Morning

The good morning exercise with a barbell is an excellent posterior chain exercise that works the glutes, hamstrings, and the erector spine in the lower back. It is excellent exercise for your lower back muscles, so you must add this to your routine to get results.  

How to perform this

Here are some steps for how to achieve this exercise:

  • Place the barbell in the squat frame, just below shoulder level.
  • Unrack the barbell and lift it onto your upper traps.
  • Walk out of the squat frame a few steps to have enough room.
  • Allow a slight curve in your knee as you hinge at your hips until your body is nearly parallel to the floor.
  • Engage your hamstrings and glutes to lift your body to erect standing.

4. Back Extension

Back extensions are one of the best lower back workouts. It involves flexing your lower back muscles to raise and lower your torso while lying on a back extension machine or a glute-ham raise bench. It’s the most straightforward lower-back exercise that you can find. 

lower back workouts

How to perform this

Here are some steps for how to achieve this exercise:

  • Ensure your feet are on the back-extension machine with your hips just above the padding.
  • Cross your arms across your chest, maintaining your wardrobe up and shoulders down.
  • Lower your body until it’s parallel to the floor. Be careful not to round your lower back.
  • Lift using your glutes and lower back until your body aligns with your legs.

5. Superman

Superman is a fantastic bodyweight exercise that can help avoid lower back injuries, enhance posture, and strengthen the mental-muscle connection between your glutes and lower back. By flexing your lower back and maintaining this position, you can train the erector spinae as an extensor by lifting your arms and legs off the ground.

lower back workouts

How to perform this

Here are some steps for how to perform this exercise:

  • Lie on an exercise carpet with your forehead flat on the floor.
  • Extend your arms beyond your head and your legs down.
  • Lift your hands and feet about four to five inches off the floor while maintaining your belly on the floor.
  • Keep this position raised for three seconds. Then, lower your hands and feet slowly back to the floor. That’s one rep.

These exercises are the best for your lower back muscles, so you should add them to your workout routine. You should work with lightweight weights and do more reps and sets. It will help your back get shaped quickly.

You must do 3 to 5 sets of all exercises and 12 to 15 reps of every variety that will give you more strength. Lower back workouts are significant for your body because they increase strength and provide the whole body with power by lifting heavy weights quickly.

Lower Back Warm-Up

A warm-up is significant for every workout because it allows you to train your body in full motion. Also, lower back muscles need warming up, which is a vital component of training. If you are not training your lower back, you will not activate your back for anything involving heavy lifting. Warm up with a close-grip pulley, squats, deadlifts, and overhead presses. 

You should start your warm-up with light weights and train your muscles to activate further processes. Warming up increases the flow of your blood pressure and heart rate, which is good before starting with heavy weights.

Benefits of Training Your Lower Back

The lower back muscle provides the foundation for getting stronger and preventing injuries, and it also allows you to lift heavy weights easily. It also helps you get to your size quickly, so lower back workouts have many benefits. Here are some of the main advantages of training the lower back are as:

  • Improve Posture: Training the lower back gives the most benefits as it improves your posture and strengthens you to prevent injuries.
  • Increased Strength: Lower back workouts provide the benefits of increased strength in your body. It also gives you the power to lift heavy weights. 

lower back workouts

People Also Ask

How often should I do lower back workouts?

Exercises for the lower back should be done two to three times a week, with a minimum of 48 hours of recovery. The secret to developing strength and avoiding injuries is consistency. It is suitable for you if you follow this routine.

Are lower back workouts safe for beginners?

Lower back exercises are safe for beginners to perform as long as they use the proper technique and are under supervision. Increase the effort progressively after starting with lighter weights. But also consult with the trainers about doing the back exercises. 

What are the benefits of an intense lower back?

A strong lower back can strengthen the entire core, lessen the chance of lower back pain, and improve posture. Better balance and stability are some of them. Also, it can reduce the development of chronic back problems. 

Can lower back workouts improve flexibility?

Yes, exercises for the lower back can increase flexibility, especially when paired with stretches. Yoga positions like child’s pose and cobra posture help ease stiffness and improve flexibility in the lower back. Also, stretching can help you increase flexibility. 

Are there specific lower back workouts for different fitness levels?

Yes, there are lower back workouts that fit all levels of fitness. Superman stretches and simple extensions are two bodyweight exercises beginners can begin with. You can add weights and resistance bands as you advance to make the exercise more challenging.


Exercises for the lower back are essential to strengthen your muscles, correct your posture, and avoid injuries. These exercises build a strong foundation for overall strength and a well-defined physique by focusing on your glutes, deep core muscles, and erector spinae.

The top five lower back exercises you’ve read about in this post are the side plank, bird dog, and barbell. Exercises like Superman, Back Extension, and Good Morning help strengthen the muscles in the lower back. You saw incredible outcomes and numerous advantages in your back muscles by incorporating them into your exercise regimen.

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