When we talk about the lower back, it’s usually in the context of pain or other issues related to this area. However, lower back pain is often caused by weakness or, conversely, by overloading the muscles with inappropriate exercises. That’s why it’s important to know the ideal exercises for strengthening the lower back, which can help with proper posture and better stability. Additionally, this proactive approach can help prevent pain in this region. In today’s article, you’ll discover how to effectively strengthen your lower back muscles.
What Is the Purpose of the Lower Back Muscles?
The lower back supports a significant portion of the weight of the upper body. It consists of the lumbar region of the spine (five vertebrae with intervertebral discs), which are held in place by supporting structures, particularly ligaments and muscles. The most important of these are the spinal erectors (erector spinae), the quadratus lumborum (musculus quadratus lumborum), the psoas major (musculus psoas major), and the multifidi (multifidus spinae), which are muscles located alongside the lumbar spine. [1]
The function of the lumbar muscles is crucial for supporting and stabilizing the spine and maintaining proper posture. The lumbar muscles are involved in extending the spine (extension), side bends (lateral flexion), forward bends (flexion), backward bends (extension), and rotations. Additionally, the multifidi, along with the core muscles, are part of the deep stabilization system of the spine (DSS), which is important for maintaining an upright posture during all activities (sitting, walking, running, exercising). If any of the muscles in the DSS weaken, it can lead to muscle imbalances, often resulting in stiffness or back pain. [2]
Why Should You Strengthen the Lower Back?
The functions of the lumbar muscles highlight their vital role in maintaining proper posture, whether you’re sitting, running, or lifting heavy weights at the gym. Therefore, strengthening these muscles can help prevent pain and other back issues, as well as reduce the risk of injuries during sports. Well-developed lower back muscles serve as a protective shield, safeguarding this crucial area. That’s why you shouldn’t neglect them in your training routines.
If you’re experiencing back problems and are unsure of the cause, the article “Back Pain: 10 Most Common Causes and Solutions to Get Rid of It” can help you uncover the underlying issue.
How to Strengthen the Lower Back?
The lumbar muscles get engaged during a variety of exercises, particularly those targeting the glutes or core. These include different variations of deadlifts, glute bridges, hyperextensions, and swings. These compound exercises allow you to strengthen multiple muscle groups simultaneously. This approach makes sense from a functional perspective, as lower back issues are not always solely due to weak lumbar muscles; often, they are also related to weakened glutes or core muscles. [3–4]
The same principles apply to strengthening the lumbar muscles as with any other body part. The first step is to learn the proper technique for each exercise, and only then should you focus on increasing the weight load. It’s also essential to plan your lower back workout appropriately, taking into account your other activities to avoid overloading this area. [5–6]
How to plan your lower back workout?
- To start, simply choose 2–3 exercises from the list below and incorporate them into your workout 2–3 times a week.
- After your workout, or at any time during the day, be sure to include stretching exercises for your back to keep it flexible and supple.
- A foam roller is also great for releasing tension in the back, making it ideal for self-massage of the entire body.
- Perform each exercise for 3 working sets, with a range of 8–12 repetitions.
- The weight load should be approximately 60–75% of your 1 RM (one-repetition maximum).
- You can incorporate the lower back workout either as a standalone session together with another muscle group or as part of a comprehensive lower body workout.
- Keep in mind that complete muscle recovery after strength training typically takes around 24–72 hours. Therefore, plan your workout sessions with consideration for the time needed for recovery.
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12 Best Lower Back Exercises
You can use the listed exercises to effectively target your lower back, as well as your core, glutes, and legs. You’ll need an exercise mat, a barbell, weight plates, a kettlebell, and a bench. While these are perfect for the gym, many of these exercises can also be done at home using just your body weight.
1. Floor Hyperextension
- Starting Position: Lie face down in the centre of the mat. Keep your legs extended, bend your arms, and place your fingers on your head behind your ears. Engage your core.
- Execution: Exhale as you lift your arms, head, and chest a few centimetres higher, creating a slight arch in your back. You can hold the top position for a few seconds, then inhale as you return to the starting position and repeat the exercise.
- Common Mistakes: Uncontrolled movement.
Other variations of the exercise:
a. Roman Chair Hyperextension
Lie face down on a hyperextension bench, with your hips positioned at the edge. The top of the support should be at most level with your hips. Secure your legs behind the footrests, cross your arms over your chest, and maintain a natural curve in your back. Inhale as you slowly lower your body without rounding your back. Then, exhale and return to the starting position by engaging your glutes, hamstrings, and back muscles.
2. Superman
- Starting Position: Lie on your stomach with your legs extended. Raise your arms and you can bring them together.
- Execution: Exhale to engage your core and lift your arms, head, chest, and legs a few centimetres off the ground. You can hold the top position for a few seconds, then inhale as you return to the starting position and repeat the exercise.
- Common Mistakes: Uncontrolled movement.
Other variations of the exercise:
a. Weighted Superman
You can make the exercise more challenging by adding weights to your wrists or ankles, or by holding a small dumbbell in your hands.
b. Half Ball Superman
This exercise can also be performed on a balance half ball. Simply lie face down on the half ball and then perform the movement as before.
3. Swimmer
- Starting Position: Lie on your stomach with your legs extended. Raise your arms and rotate your palms so they face each other with your thumbs pointing upwards.
- Execution: Exhale as you engage your core and simultaneously lift your left arm and right leg a few centimetres off the ground. You can hold the top position for a few seconds, then inhale as you return to the starting position. After completing the entire set, switch limbs.
- Common Mistakes: Uncontrolled movement.
Other variations of the exercise:
a. Weighted Swimmer
You can make the exercise more challenging by adding weights to your wrists or ankles, or by holding a small dumbbell in your hands.
b. Half Ball Swimmer
This exercise can also be performed on a balance half ball. Simply lie face down on the half ball and then perform the movement as before.
You can find more half ball exercises in the article: 10 Best Balance Half-Ball Exercises to Improve Balance, Strengthen Your Back and Entire Body
4. Bird Dog
- Starting Position: Get into a four-point kneeling position. Your head should be in line with your spine.
- Execution: Engage your core and exhale as you simultaneously lift and straighten the opposite limbs (your right leg and left arm). Then, inhale as you return to the starting position and follow up with the next repetition. After completing the entire set, switch limbs.
- Common Mistakes: Arching the back during the initial phase of the exercise, uncontrolled movement, limited range of motion.
Other variations of the exercise:
a. Banded Bird Dog
Take a long looped resistance band, hook one end around your foot, and grasp the other end with your hand.
b. Gym Ball Bird Dog
This exercise can also be performed on a balance half ball or fit ball. Simply lie face down on the half ball or fit ball and place all four limbs on the ground. Then, lift the opposite limbs just like in the basic version.
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5. Dead Bug
- Starting Position: Lie on your back, lift your legs, and bend them at a 90-degree angle. Extend your arms forward.
- Execution: Exhale to engage your core, then begin lowering your right arm and left leg simultaneously, aiming to bring both as close to the mat as possible. Afterwards, inhale and immediately return to the starting position and follow up with the next repetition. Throughout the exercise, ensure your back stays fully pressed against the mat, and focus on initiating the movement primarily from your abdominal muscles. After completing the set, switch sides and perform the exercise with the opposite limbs.
- Common Mistakes: Limited range of motion, insufficient engagement of the abdominal muscles, arching in the lower back.
Other variations of the exercise:
a. Banded Dead Bug
You can make the exercise more challenging by using a long resistance band. Attach one end to your foot and hold the other end in the opposite hand. Then, perform the exercise as in the basic version, stretching the band between your hand and foot to increase resistance.
b. Kettlebell Dead Bug
You can hold a lighter kettlebell in one hand and then perform the exercise just like in the basic version.
6. Glute Bridge
- Starting Position: Lie on your back with your arms alongside your body, palms facing down. Bend your knees and draw them toward your glutes, keeping your heels on the ground.
- Execution: Engage your glutes and hamstrings to lift your pelvis upward. At the top position, focus on contracting your glute muscles. Hold for one to two seconds, then lower your pelvis in a controlled motion. Continue with the next repetition.
- Common Mistakes: Limited range of motion, insufficient activation of the glute muscles, excessive arching of the back, uncontrolled movement.
Other variations of the exercise:
a. Weighted Glute Bridge
You can make the exercise more challenging by placing a dumbbell, kettlebell, or another weight on your pelvis and securing it with your hands. Then, perform the exercise just like in the basic version.
b. Frog Pump
In this variation, turn your feet towards each other so that they touch. Then, perform the exercise as before.
Learn more about proper glute bridge form and the most effective variations in the article: Glute Bridge: Top 10 Variations for a Firmer and Rounder Butt
7. Single Leg Glute Bridge
- Starting Position: Remain in the starting position of the basic glute bridge exercise and lift of one extended leg upwards.
- Execution: Engage your glutes and hamstrings to lift your pelvis upward, keeping the lifted leg in a steady position throughout. Only the pelvis should be moving. At the top position, focus on contracting your glutes. Hold for one to two seconds, then lower the pelvis in a controlled motion. After completing one set, switch legs and repeat the exercise on the other side.
- Common Mistakes: Limited range of motion, insufficient activation of the glute muscles, excessive arching of the back, uncontrolled movement.
Other variations of the exercise:
a. Weighted Single Leg Glute Bridge
You can make the exercise more challenging by placing a dumbbell, kettlebell, or another weight on your pelvis, securing it with your hands. Then, perform the exercise just like the basic version.
8. Reverse Hyperextension
- Starting Position: Lie with your stomach and hips at one end of a flat bench so that your legs are hanging off and suspended in the air. Bend your knees slightly, holding them a few centimetres above the floor. Bend your arms along the sides of the bench and grip it firmly with your hands.
- Execution: Engage your core, and as you exhale, straighten your legs and lift them upward. Keep your pelvis and stomach pressed against the bench, ensuring that the movement comes solely from your legs. Inhale as you return to the starting position, then follow up with the next repetition.
- Common Mistakes: Uncontrolled movement, arching of the back.
Other variations of the exercise:
a. Weighted Reverse Hyperextension
Lie on the bench as you would for the basic version, and hold a dumbbell between your feet.
9. Deadlift
- Starting Position: Stand in front of a loaded barbell with your feet roughly hip-width apart, toes pointing forward. Bend your knees and hinge at the hips to reach down to the bar, maintaining a natural curve in your back and keeping your head aligned with your spine. Grasp the barbell with both hands using an overhand grip, or a mixed grip if the weight is heavy (one hand overhand, the other underhand). Your grip should be approximately shoulder-width apart or slightly wider.
- Execution: Inhale, and then engage your thigh and glute muscles as you exhale to gradually straighten up. Begin by extending your knees and then smoothly straighten your back. Keep the barbell close to your legs as it travels upward. Lower the barbell back down along the same path in a controlled motion, and once the weights touch the ground, immediately follow up with the next repetition.
- Common Mistakes: Rounding of the back, uncontrolled movement, limited range of motion.
Other variations of the exercise:
a. Deficit Deadlift
Place a large weight plate under your feet, stand on it, and then perform the exercise just like you would in a standard deadlift.
b. Kettlebell Suitcase Deadlift
Pick up two kettlebells and place them on the outside of your feet. Bend your knees, lean forward, and grasp one kettlebell in each hand. Then, gradually straighten your knees, hips, and finally your back. Lift the kettlebells with your arms extended until they reach the outer sides of your thighs.
For more information on how to perform the deadlift properly, check out the article: Deadlift: Benefits, Proper Technique, and Most Effective Variations
10. Romanian Deadlift – RDL
- Starting Position: Stand in front of a loaded barbell with your feet hip-width apart. Grip the bar with both hands in an overhand grip, approximately shoulder-width apart. Stand up straight, lift the bar off the ground, and hold it with your arms extended in front of your thighs.
- Execution: Inhale and push your hips back, slightly bending your knees and leaning forward in a controlled manner. Focus on keeping the barbell close to your body as it travels down, aiming to bring it in front of your ankles, while ensuring that your back maintains its natural curve and your head remains aligned with your spine. Then, exhale and engage your hamstrings and glutes to return to an upright position. Immediately follow up with the next repetition.
- Common Mistakes: Limited range of motion, rounding of the back, uncontrolled movement.
Other variations of the exercise:
a. Single Leg Romanian Deadlift
Take a dumbbell or kettlebell in one hand. Stand upright with the weight held in an extended arm in front of your thigh. The standing leg should be opposite to the arm holding the weight. Shift your weight onto the standing leg and begin to lean forward, aiming to touch the weight to the ground in the final position, while keeping your body in a straight line. After completing the entire set, switch the engaged arms and legs.
11. Good Morning
- Starting Position: Position an empty or loaded barbell behind your neck and grip it with both hands next to your shoulders, ensuring your elbows point downward. Engage your core.
- Execution: Inhale and push your hips backward and lean forward in a controlled manner. You may slightly bend your knees during this movement. Choose the depth of the lean so that you can maintain the natural curvature of your spine. Exhale as you smoothly return to an upright position by activating your glutes and hamstring muscles. Then, perform another repetition. Once you complete the series, return the barbell to the rack.
- Common Mistakes: Limited range of motion, rounding of the back, uncontrolled movement.
12. Kettlebell Swing
- Starting Position: Stand with your feet approximately shoulder-width apart. Hold the kettlebell with both arms extended in front of your body. Keep your back straight and your shoulders pulled down throughout the exercise, engage your core, and keep your gaze forward.
- Execution: Inhale and slightly bend forward, gently bending your knees as you place the kettlebell between your legs. Exhale and engage your glutes and hamstrings to swing the kettlebell in front of you, raising it to eye level at most. Then return to the starting position and follow up with the next repetition.
- Common Mistakes: Rounding or excessive arching of the back, knees caving in, insufficient activation of the lower limbs.
Where to Go From Here?
What Are the Main Takeaways?
Strengthening your lower back is often overlooked, but it’s just as crucial as any other muscle group. A strong lower back contributes to good posture and helps stabilize your spine during everyday activities and workouts. It also plays a key role in preventing back pain, a common complaint for both athletes and those who are less active. If you’re looking to add lower back exercises to your routine, start by mastering the proper technique. Gradually increase the load as you become more comfortable, and stick to the guidelines provided in the article. This approach will help you train safely and avoid overloading your back. Just remember, giving your body enough time to recover is equally important!
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Sources:
[1] Physiopedia.Lumbar Anatomy. – https://www.physio-pedia.com/Lumbar_Anatomy
[2] Izzo, R., Guarnieri, G., Guglielmi, G., & Muto, M. Biomechanics of the spine. Part I: Spinal stability. – https://doi.org/10.1016/j.ejrad.2012.07.024
[3] 5 Must-Do Lower Back Exercises to Build Strength and Stability. – https://www.menshealth.com/fitness/a44879873/must-do-lower-back-exercises/
[4] Mainstay Medical. Strengthen Your Lower Back: 20 Engaging Exercises to Strengthen Lower Back. – https://mainstaymedical.com/exercises-to-strengthen-lower-back/
[5] Burd, N. A., West, D. W. D., Moore, D. R., Atherton, P. J., Staples, A. W., Prior, T., Tang, J. E., Rennie, M. J., Baker, S. K., & Phillips, S. M. . Enhanced Amino Acid Sensitivity of Myofibrillar Protein Synthesis Persists for up to 24 h after Resistance Exercise in Young Men.– https://doi.org/10.3945/jn.110.135038
[6] Krzysztofik, M., Wil k, M., Wojdała, G., & Gołaś, A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods.– https://doi.org/10.3390/ijerph16244897