The 10 Best Exercises for a Stronger Lower Back


Deadlifts are a compound exercise that targets the lower back, hamstrings, glutes, and core muscles.

Back Extensions:

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.

Bird Dogs:

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.

Russian Twists:

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:

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.

Seated Rows:

Pull the handles towards your torso, squeezing your shoulder blades together, then slowly return to the starting position.

Plank Variations: 

Try variations such as forearm planks, side planks, and plank with leg lifts to challenge your muscles in different ways.

Cat-Cow Stretch:

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.