Best Lower Back Exercises
27 exercises target the lower back as a primary muscle. Browse by equipment type below — each includes form guides and images from RepStack's 873-exercise database.
Barbell Lower Back Exercises
Barbell Deadlift
Deadlift with Bands
Deadlift with Chains
Deficit Deadlift
Rack Pull with Bands
Rack Pulls
Reverse Band Deadlift
Seated Good Mornings
Stiff Leg Barbell Good Morning
Bodyweight Lower Back Exercises
Other Equipment Lower Back Exercises
Atlas Stone Trainer
Atlas Stones
Axle Deadlift
Hug A Ball
Hyperextensions (Back Extensions)
Keg Load
Lower Back-SMR
Pyramid
Weighted Ball Hyperextension
Sample Lower Back Workout
| Exercise | Sets | Reps |
|---|---|---|
| Atlas Stone Trainer | 4 | 6-8 |
| Atlas Stones | 4 | 6-8 |
| Hug A Ball | 3 | 10-12 |
| Hyperextensions (Back Extensions) | 3 | 10-12 |
| Standing Pelvic Tilt | 3 | 10-12 |
Rest 2-3 minutes between compound sets and 60-90 seconds between isolation sets. Adjust volume based on your training experience and recovery capacity.
How to Train Lower Back
Research suggests 10-20 sets per muscle group per week for hypertrophy (Schoenfeld 2017). Spread volume across 2-3 sessions per week rather than cramming it into one.
Progressive overload drives growth — add reps within your target range, then increase weight. RepStack's rule engine handles this progression automatically, bumping weight only when all sets hit the top of the rep range.
Mix compound and isolation work. Start with heavy compounds when fresh, then use isolation exercises to accumulate volume on the lower back without systemic fatigue.
Often Trained With
Pair lower back training with complementary muscle groups for efficiency. See our exercise database to find movements that hit multiple groups at once.
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