Lower back exercises

Also called Erector spinae

Lower back exercises that build strength and control, from bird dogs to back extensions, with gentle steps for beginners.

2 exercises that target this muscle

Front

Back

Lower back

Showing 5 of 5 exercises

Bird DogA bird dog reaches one arm and the opposite leg out from all fours while your back stays still, training the lower back, glutes and core to work together.No equipmentBeginner
Floor Back ExtensionA floor back extension lifts your chest a little way off the floor while lying face down, working the muscles along your spine together with your glutes.No equipmentBeginner

Other exercises that also work this muscle

What do the lower back muscles do?

The erector spinae are long muscles that run either side of the spine. They straighten the back and hold it upright, especially when you bend forward to lift something. They work with the glutes and hamstrings every time you hinge at the hips.

How do you train your lower back?

Controlled exercises like the bird dog and back extension train these muscles to hold the spine steady. Hip hinge movements, like the Romanian deadlift, train them together with the glutes and hamstrings. If you have back pain, see a doctor or physiotherapist before starting, as these pages are general guidance, not treatment.

Exercises for other muscles

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