A list of the best lower back exercises.A list of the best lower back exercises. The lower back is made up of the erector spinea (or sacrospinalis) muscles that run alongside the entire length of the spinal column. In the lumbar region, the erector spinae split into three columns: the iliocostalis, longissimus, and spinalis. These muscles are the pillars of strength in the lower back that stabilize the spine and extend the torso, arching the spine backward. 

 

Dumbbell Good Mornings

Lower Back Exercises

Position the dumbbells to your sides. Keep your head up, back straight and your knees slightly bent. Bend at the waist and lean forward until your upper body is parallel to the ground. Pause briefly then return to the starting position. Do not allow muscles to relax before next repetition.

Barbell Deadlift

Lower Back Exercises
With the loaded bar on the floor, stand close to the bar with your feet a little narrower than shoulder width apart. Bend at the knees and grip the bar about shoulder width with one palm facing in and one palm facing out. Get into a squat position. Keep your head up and the bar close to your shins. Drive through with your legs as you lift the weight up until you are standing in an upright position with your back locked. Keep the bar close to your body and squat back down, lowering the weight to the starting position. Do not allow muscles to relax before next repetition.

Ball Rise and Shine

Lower Back Exercises
Primary Muscle Group: Low Back

Muscle Groups Worked in This Exercise: Gluteus Maximus, Semitendinosus, Semimembranosus, Quadratus Lumborum, Iliocostalis Lumborum.

Preparation: Kneel on the floor and bring the ball up close to you. Lie forward on the ball with your abdomen right on top of the ball and place both palms on the floor in front of you in a wide stance.

Breathing: Exhale as you lift your torso; inhale when you release back to start.

Ball Rise and Shine Advanced

Lower Back Exercises
Primary Muscle Group: Low Back, Buttocks

Muscle Groups Worked in This Exercise: Gluteus Maximus, Semitendinosus, Semimembranosus, Quadratus Lumborum, Iliocostalis Lumborum.

Preparation: Kneel on the floor and bring the ball up close to you. Lie forward on the ball with your abdomen right on top of the ball and place both palms on the floor in front of you in a wide stance.

Breathing: Exhale as you lift your torso, inhale when you release back to start.

Back Extension - Machine

Lower Back Exercises

While seated, place both feet on the foot plates and your back against the pad. Extend the legs until the posterior thighs are against the seat. Check hop joint alignment with the pivot point. Adjust the foot plate to properly align the hip while maintaining contact of the thigh against the seat. Stabilize this position with the belt. Press against the back pad and slowly extend the hips while keeping your back straight. Control the return forward without resting.