How to train your lower back

The foundation of every heavy lift you will ever do

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Anatomy

The lower back (lumbar region) is anchored by the erector spinae, a column of muscles running alongside the spine, as well as the multifidus (deep stabilizer) and quadratus lumborum (lateral stabilizer). Their job is to maintain an upright, neutral spine under load and to extend the spine from a flexed position. Every time you deadlift, squat, clean, or carry anything heavy, the lower back is working to keep your torso rigid. Weakness or fatigue here is the first thing that breaks down form, and the first thing that gets injured.

How to train it

The lower back gets substantial work from heavy compound lifts (deadlifts, squats, rows), and for most people that is enough direct stimulus. If you do direct work, hyperextensions and good mornings in the 10–15 rep range at moderate loads are the most practical and safest options. Training the lower back too hard with too much volume on top of heavy compound work is a common path to overuse injury. The most common mistake: hyperextending at the top of a back extension, which compresses the facet joints. Stop at neutral spine, not beyond.

Coaching cues

• Neutral spine: neither rounded nor hyperextended
• Brace your core before the bar leaves the floor
• Push the floor away with your legs, not your back
• Stop at horizontal on extensions, not past neutral

Staple lower back exercises

All lower back exercises (27)

• Atlas Stone Trainer
• Atlas Stones
• Axle Deadlift
• Barbell Deadlift
• Cat Stretch
• Child's Pose
• Crossover Reverse Lunge
• Dancer's Stretch
• Deadlift with Bands
• Deadlift with Chains
• Deficit Deadlift
• Hug A Ball
• Hug Knees To Chest
• Hyperextensions (Back Extensions)
• Hyperextensions With No Hyperextension Bench
• Keg Load
• Lower Back-SMR
• Pelvic Tilt Into Bridge
• Pyramid
• Rack Pull with Bands
• Rack Pulls
• Reverse Band Deadlift
• Seated Good Mornings
• Standing Pelvic Tilt
• Stiff Leg Barbell Good Morning
• Superman
• Weighted Ball Hyperextension

Train it with MyoAmigo

MyoAmigo's MyoMap heatmap shows your lower back volume against an evidence-based weekly band, so you can see at a glance whether you're under-training it. See also how many sets per muscle per week and the training guides.

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