Lower back exercises
16 bodyweight exercises that train this muscle group, each with a video demo and step-by-step instructions.
Back Extensions
Lower back · Glutes
Cat-Cow
Core · Lower back
Child's Pose
Lower back · Lats · Glutes
Cobra
Lower back · Core · Chest
Ground Superman
Lower back · Glutes · Upper back
Ground Twists
Lower back · Obliques
Hip Circles
Core · Hip flexors · Lower back
Pancake Stretch
Hamstrings · Adductors · Lower back
Scorpions
Lower back · Obliques · Hip flexors
Standing Scales (Left)
Hamstrings · Glutes · Lower back
Standing Scales (Right)
Hamstrings · Glutes · Lower back
Superman
Lower back · Glutes · Upper back
Superman Extensions
Lower back · Glutes · Upper back
Superman Hold
Lower back · Glutes · Upper back
Table Twists
Obliques · Core · Lower back
Toe Reaches
Hamstrings · Lower back
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Put it into practice
Guided bodyweight sessions that track every rep. Free on iOS and Android.
