Lower back Exercises

The 3/4 sit-up is a bodyweight exercise for your stomach muscles. You curl your upper body up about halfway. This uses your abs and lower back to make your core strong.

This is a hard exercise for your tummy and hips. You hang from a bar, pull your knees up, and then push your legs down very fast. It takes a lot of strength and control to do it right.

This exercise works the muscles on the back of your thighs and your bottom. You lie on your stomach and lift your straight legs with help from a partner or a band.

The band pull-through is a move where you bend at your hips to work your bottom and the back of your legs. You use a resistance band tied to something behind you. You bend forward at the hips and then push your hips forward to stand up straight.

This lower body exercise strengthens your bottom and the back of your legs. It uses a stretchy band to create resistance against your muscles. You will focus on bending forward at your hips to work the back side of your body.

This lower body exercise works your glutes, hamstrings, and lower back. You use a resistance band and bend at your hips. It is important to keep your back straight to build strength in the back of your body.

The barbell glute bridge is a strength exercise that works your butt muscles, along with your hamstrings and lower back. You do it by pushing your hips up from the floor while holding a barbell on your hips. You must use your core muscles and good form to stay safe and get the best results.

This is a one-handed lifting exercise. It works your legs, lower back, and butt muscles. You hold a barbell at your side and lower it down and up. This movement tests your balance, grip, and stomach strength.

The barbell rack pull is a strength exercise that works your butt, the back of your legs, and your lower back. You lift a heavy bar from a rack set at knee height by standing up tall and straightening your hips.

This is a hard exercise for your tummy muscles that also works your lower back. You need to be very strong and steady to do it safely.

The barbell seated good morning is a muscle-building exercise that mainly works your butt muscles, while also helping your hamstrings and lower back. To do it, you sit on a bench with a barbell on your shoulders, lean forward from your hips, and then sit back up straight.

This exercise works your stomach muscles, especially the sides and lower back. You perform it by sitting on a bench, holding a barbell, and slowly turning your upper body from side to side.

This exercise works your stomach muscles, especially the sides, and helps your lower back stay steady. You do it by holding a barbell and bending your upper body from side to side.

This exercise works your tummy muscles, especially the sides and lower back. You hold a barbell and turn your upper body from side to side. It makes your core stronger and helps you stay steady when you twist.

This exercise works the muscles in your bottom, the back of your legs, and your lower back. You place a barbell across your upper back and bend forward at your hips. This movement builds strength and flexibility in the back of your body.

This exercise is a strong lift that works your butt muscles. It also uses your leg muscles and lower back. You stand with your feet wide apart and lift the weight using your hips and legs.

This exercise uses a cable machine to strengthen your butt muscles, along with your legs and lower back. You start by bending at your hips to hold the cable, then you straighten your body to stand up tall.

The cable twist (up-down) works your tummy muscles, specifically the sides and lower back. It uses a cable machine to make turning your body harder, which builds strength.

This is a tummy exercise that uses your own body weight. It focuses on strengthening your stomach muscles, while also working your hips and lower back. You will curl your upper body up from the floor to a halfway position while keeping your core tight.

The decline sit-up is a tummy exercise you do on a slanted bench. Because you are lying head-down, gravity makes it harder to sit up. It works your abs, hips, and lower back.

This is a strength exercise for your butt, the back of your legs, and your lower back. You hold weights and bend forward at your hips. This move helps build strong muscles on the back of your body and teaches you how to bend correctly.

This exercise works one leg at a time to make the muscles in your bottom, the back of your legs, and your lower back stronger. Because you must stand on one foot while holding a weight and bending forward, it also helps you improve your balance.

This is a one-legged exercise that strengthens your bottom and the back of your legs. It also helps your lower back. You use a box to help you start in the right position. This move is great for building balance and strength.

This lower body exercise works your glutes (bottom muscles) and the back of your legs, while also using your lower back. You bend forward at your hips with your legs mostly straight to feel a stretch and then work the muscles in the back of your body.

This exercise builds strength in your bottom, lower back, and the back of your legs. You simply hold weights, keep your back flat, and bend forward at your hips to lower the weights down before standing back up.

This exercise uses a stability ball to stretch the muscles in the back of your legs. It also helps your bottom and lower back. You do this by rolling out on the ball and lowering your upper body to feel the stretch.

This is a simple exercise where you use your own body weight to make your tummy muscles strong. You hang from a high bar and lift your legs up. This works your middle section and the front of your hips.

This is a tough tummy exercise that targets your abs while keeping your hips relaxed. It takes strong muscles and careful control to do it the right way.

This is an exercise for your tummy muscles that you do while sitting on a bench. You use your own body weight to work your abs, hips, and lower back. To do it, you pull your knees up to your chest. You must use your muscles to stay steady and balanced.

This is a stomach exercise done on a machine. You kneel down and twist your upper body from side to side. It helps make your abs, sides, and lower back stronger.

This machine exercise works your butt muscles (glutes). It also helps your hamstrings and lower back. You lie on your stomach and use your muscles to lift your legs up.

This machine exercise works your butt muscles, along with the back of your legs and lower back. While sitting down, you bend forward at your hips to push against the weight.

This is a tummy exercise you do on the floor without any weights. It works your abs and helps with your balance. You lie on your back and take turns bringing your elbow toward the opposite knee.

This is a workout for your stomach muscles that uses extra weight. It also helps make your hips and lower back stronger. You lie down and curl your upper body forward, which uses your core strength.

This bodyweight exercise works your tummy muscles. It helps keep your core steady and makes your lower back healthy. Doctors often use it to help people heal, and it is a great starting move for beginners.

This exercise works your tummy, side muscles, and lower back using a bouncy ball. Because the ball moves, you must use good balance. You will turn your upper body to the side while keeping your hips and legs very still.

The rear decline bridge is a simple floor exercise that strengthens your bottom and leg muscles. You lie on your back and lift your hips up to work your body's back side.

This exercise uses a big bouncy ball to make your bottom and the back of your legs stronger. It also helps your lower back. Because the ball is wobbly, you have to balance carefully, which makes it harder than doing it on the floor.

This bodyweight exercise strengthens your glutes, as well as your hamstrings and lower back. You lie on your stomach on a flat bench and lift your legs up, squeezing your glutes at the top.

This is a lower body exercise done on a Smith machine. It mainly works the muscles in your bottom, but it also helps the back of your legs and your lower back. To do it, you bend forward at your hips with your knees bent just a little, keep your back straight while lowering your chest, and then stand back up.

This is a lower body exercise done on a Smith machine. It mostly works your butt muscles, but also uses your legs and lower back. Because the machine moves the bar in a straight line for you, it helps you stay steady and learn the movement easily.

The spell caster is a core workout using a dumbbell. You stand up, bend forward at the waist, and twist your body to move the weight from one side to the other. It works your stomach muscles and side abs.

The spine twist is a simple exercise you do while sitting on the floor. It works your stomach and back muscles. You keep your body tight and turn your upper body from side to side. This helps make your middle stronger and easier to move.

This is a very hard exercise for your tummy muscles. It also uses your back and shoulders. You need to be strong and have good balance to do it safely.

The trap bar deadlift is a leg exercise that works your bottom, legs, and lower back. You use a special shaped bar that lets you stand up straighter. This position is often more comfortable for your back than using a straight bar.

This is a tummy exercise done on a slanted bench while using extra weight. It works your abs, hips, and lower back. Because of the slant and the added weight, this move is harder than a normal sit-up and needs strong core muscles.

This exercise is a harder version of the normal plank. It adds extra weight to your body to make your tummy muscles, shoulders, and lower back stronger.

This is a hard exercise for your tummy muscles. It also works your hips and lower back. You hang from a high bar and lift your straight legs with weights on them to make your core strong.

This exercise works your tummy muscles, side muscles, and lower back. Using the big exercise ball makes it harder to keep your balance. Holding a weight above your head adds extra work for your muscles, making the exercise tougher.

This is a workout for your tummy and side muscles. You do it by sitting down, holding a weight, and turning your upper body from side to side.

This is a tummy workout that uses a weight and twisting motions to make your waist muscles stronger. It helps you balance better and strengthens your middle.

This exercise works your tummy muscles, especially the ones on your sides. It also helps your lower back. You need to use your stomach muscles to stay balanced on the wobbly ball while holding a heavy object.

This exercise works your stomach muscles, specifically the sides of your waist, and helps your lower back. Sitting on the ball makes it harder to balance, which strengthens your core, while holding a weight helps build muscle.

This is a hard exercise for your tummy muscles that also uses your lower back. You need to be very strong and careful to do it safely.