Lower back
28 drawn movements that work the lower back. Every one of them is in the library your plans are built from.
Deadlift
Back Extension
Cat–Cow
Child’s Pose
Knees to Chest
Pelvic Tilt to Bridge
Superman
Seated Good Morning- Rack Pull
- Deficit Deadlift
Ball Hyperextension
Hug a Ball
Pyramid over the Ball
Good Morning
Foam Roll Lower Back
Atlas Stone Trainer- Deadlift with Bands
- Deadlift with Chains
- Reverse Band Deadlift
- Rack Pull with Bands
- Hyperextension
- Axle Deadlift
Crossover Reverse Lunge
Dancer's Stretch
Upward Dog
Swan
Swimming
Paused Deadlift
Also works the lower back
104 more movements where the lower back are worked, but are not the major target.
Back Squat
Romanian Deadlift
Russian Twist
One-Arm Kettlebell Swing
Kettlebell Dead Clean
Single-Leg Deadlift
Lying Twist
Standing Twist
Dumbbell Squat
Dumbbell Romanian Deadlift
Sumo Deadlift
Box Squat
Overhead Squat
Kneeling Squat
Clean Pull
Snatch- Power Snatch
Hang Snatch
Clean
Hang Clean
Side Split Squat
Barbell Jump Squat
Barbell Side Bend
Clean and Jerk
Farmer's Walk
Yoke Walk
Rowing Machine
Dumbbell Clean
Power Clean- Clean and Press
Barbell Rollout
Landmine 180
One-Arm Kettlebell Snatch
Cable Pull-Through
Jefferson Squat
One-Arm Side Deadlift
Dumbbell Iron Cross
Bent Press
Backward Sled Drag
Conan's Wheel
Bent-Over One-Arm Cable Lateral Raise
Cable Deadlift
Smith Machine Squat
Smith Machine Stiff-Legged Deadlift
Smith Machine Hang Power Clean
Band Good Morning
Band Good Morning Pull-Through
Band Squat- Full Squat
- Narrow-Stance Squat
- Wide-Stance Squat
- Speed Squat
- Squat with Bands
- Squat with Chains
- Reverse Band Squat
- Box Squat with Bands
- Box Squat with Chains
- Reverse Band Box Squat
- Sumo Deadlift with Bands
- Sumo Deadlift with Chains
- Reverse Band Sumo Deadlift
- Barbell Ab Rollout
- Stiff-Legged Deadlift
- Wide-Stance Stiff-Legged Deadlift
- Deficit Romanian Deadlift
- Good Morning off Pins
- Hanging Bar Good Morning
- Clean Deadlift
- Snatch Deadlift
Snatch Pull- Snatch from Blocks
- Power Snatch from Blocks
- Hang Clean below the Knees
- Hang Snatch below the Knees
Muscle Snatch- Split Clean
- Split Snatch
- Dumbbell Squat to a Bench
- Kettlebell Hang Clean
- Alternating Kettlebell Hang Clean
- Two-Arm Kettlebell Clean
- Open-Palm Kettlebell Clean
- One-Arm Open-Palm Kettlebell Clean
Suspended Fallout
Natural Glute-Ham Raise
Car Deadlift- Rickshaw Deadlift
Rickshaw Carry
Log Lift
Seated Calf Stretch
Upper Back-Leg Grab
One Knee to Chest
Chair Lower Back Stretch
Spinal Stretch- Windmills
Dumbbell Sumo Deadlift
Dumbbell Box Squat
Dumbbell Overhead Squat
Dumbbell Single-leg Deadlift
Halfway Lift
Supine Twist
Spine Stretch Forward
Saw
Paused Squat
Plans that train the lower back most Hinge and CarryMobility FoundationsBands and ChainsBase, Build, PeakLoaded Mobility — KettlebellRolled Out
Every plan that trains the lower back
34 more plans with a movement that works the lower back as a major target, most first under each kind.
Staff picks Bodyweight FoundationsBodyweight StarterStrength FoundationsThe First Two Weeks
Bodyweight Every DayFloor GlutesRoll and StretchStretch, Head to ToeFirst Six WeeksHard Day, Easy DaySteady
Dumbbell Loaded Mobility — Dumbbell
Barbell Bar and RackBarbell PeakBarbell TiersSquat BlockBarbell RoundsDeadlift BlockFive by FiveFive Days, Then FourThe Garage SplitTop SetWave StrengthYour First Barbell
Kettlebell Back to the BellWindmill and Get-Up
Gym Sled and StrongmanThe Easy SpinGym StrengthPower Day, Pump DayThe Big LiftsTwelve-Week Glutes
Yoga Yoga Foundations
Pilates Pilates Foundations