Lower back exercises
8 exercises in GymVim train the lower back as their primary muscle. 6 are rated beginner, 2 intermediate and 0 advanced.
Exercises
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Lower Back with
Other muscles
- Glutes, 125 exercises
- Quads, 122 exercises
- Abs, 70 exercises
- Lats, 68 exercises
- Front Delts, 65 exercises
- Chest, 63 exercises
- Traps, 39 exercises
- Hamstrings, 38 exercises
- Biceps, 31 exercises
- Triceps, 30 exercises
- Calves, 25 exercises
- Side Delts, 17 exercises
- Forearms, 16 exercises
- Upper Back, 13 exercises
- Rear Delts, 11 exercises
- Adductors, 9 exercises
About the lower back
The lower back is mostly the erector spinae, three columns of muscle running either side of the spine from the pelvis up towards the ribs and neck. They straighten the spine and, just as importantly, resist it bending forward under load. Deeper still, the multifidus spans short distances between individual vertebrae and controls segment-by-segment position.
Two patterns train it. Movements that extend the spine against resistance, such as back extensions, load it directly through a range. Movements that load the trunk while it holds a fixed position, such as hip hinges, squats and loaded carries, train the same muscles isometrically, which is closer to what they do in ordinary life. Because this region is involved in nearly every heavy lift, it accumulates work whether or not it is trained on its own.
Good to know
- How many lower back exercises does GymVim have?
- 8 exercises train the lower back as their primary muscle. Every one has a video, step-by-step instructions and the mistakes people actually make, free in the app.
- What equipment do lower back exercises need?
- The most common are bodyweight, barbell, dumbbell, machine. 5 of the 8 need no equipment at all.
- Are there beginner lower back exercises?
- Yes. 6 of the 8 are rated beginner, 2 intermediate and 0 advanced. The filters at the top of this page narrow the list to one level.