Deadlifts are a compound exercise that targets the lower back, hamstrings, glutes, and core muscles.
You can perform back extensions on a stability ball, Roman chair, or hyperextension bench.
upermans are a bodyweight exercise that strengthens the lower back muscles, glutes, and hamstrings.
Start on your hands and knees, then extend one arm and the opposite leg while keeping your core engaged. Hold for a few seconds before switching sides.
Bridges target the glutes, hamstrings, and lower back muscles. Lie on your back with your knees bent and feet flat on the floor.
Hold a weight or medicine ball and twist your torso from side to side, touching the weight to the ground beside you with each twist.
Good mornings target the lower back, hamstrings, and glutes. Stand with your feet shoulder-width apart and a barbell or dumbbells across your upper back.
Pull the handles towards your torso, squeezing your shoulder blades together, then slowly return to the starting position.
Try variations such as forearm planks, side planks, and plank with leg lifts to challenge your muscles in different ways.
While not a traditional strength exercise, the cat-cow stretch is an excellent way to mobilize and strengthen the muscles of the lower back and core.