Durata/Exercises/Lower Back Exercises
Muscle group

Lower Back exercises

5 exercises train the lower back directly. Another 7 work it as support. Each one has step by step instructions and form cues, and where a program uses it, the sets and reps as well.

Best programs for lower back All 5 Indirect work
Back
Most lower back volume

Programs that train lower back hardest

Ranked by how many working sets aim at the lower back over one full cycle.

Working sets per cycle0510152025
  1. 1Strong Curves (Beginner)24
  2. 2Texas Method6
  3. 3Madcow 5×53
  4. 4Olympic Lifter3

Recurring programs repeat that cycle indefinitely.

The exercises

All lower back exercises

Back Extension (Hyperextension)Lower Back · 3 programs Back Extension (Machine)Lower Back · Machine Back Extension (Weighted Hyperextension)Lower Back · 1 program Rack PullLower Back · Barbell SupermanLower Back · Bodyweight
Indirect work

Also works the lower back

These target another muscle, but the lower back still does its share.

Deadlift (Band)Hamstrings · Resistance Band Deadlift (Barbell)Hamstrings · 33 programs Deadlift (Dumbbell)Hamstrings · Dumbbell Deadlift (Smith Machine)Hamstrings · Machine Deadlift (Trap bar)Hamstrings · Barbell Good Morning (Barbell)Hamstrings · 6 programs Sumo DeadliftHamstrings · 1 program