Lower Back Exercises
41
Data Source
2.5M+ Verified Lifts
Ab Wheel Rollout
Ab Wheel
Shoulders (Deltoids), Abdominals
Back Extension
Back Extension Machine, Roman Chair
Glutes, Hamstrings
Barbell Glute Bridge
Barbell, Weight Plates, Bench
Glutes, Hamstrings
Behind The Back Deadlift
Barbell
Calves, Quadriceps
Belt Squat
Belt Squat Machine or Weight Belt with Pulley System
Quadriceps, Glutes
Box Squat
Box or Bench, Barbell
Quadriceps, Glutes
Cable Kickback
Cable Machine, Ankle Strap
Glutes, Hamstrings
Cable Pull Through
Cable Machine, Rope Handle
Core, Glutes
Clean Pull
Barbell, Weight Plates
Forearms, Quadriceps
Deadlift
Barbell, Weight Plates
Forearms, Calves
Deficit Deadlift
Barbell, Raised Platform (1-3 inches high)
Core, Quadriceps
Dumbbell Deadlift
Dumbbells
Core, Quadriceps
Dumbbell Romanian Deadlift
Dumbbells
Core, Glutes
Dumbbell Side Bend
Dumbbell
Abdominals, Obliques
Floor Hip Extension
None
Core, Glutes
Glute Bridge
None
Glutes, Hamstrings
Glute Ham Raise
Glute Ham Raise Machine
Glutes, Hamstrings
Good Morning
Barbell
Core, Glutes
Hex Bar Deadlift
Hex Bar, Weight Plates
Core, Quadriceps
High Pulley Crunch
High Pulley Cable Machine, Rope Handle
Abdominals, Obliques
Hip Extension
None
Glutes, Hamstrings
Jefferson Deadlift
Barbell, Weight Plates
Core, Quadriceps
Machine Back Extension
Back Extension Machine
Glutes, Hamstrings
Pause Deadlift
Barbell
Forearms, Quadriceps
Pause Squat
Barbell
Calves, Quadriceps
Pin Squat
Squat Rack, Barbell, Weight Plates
Core, Quadriceps
Push Ups
None
Shoulders (Deltoids), Triceps
Rack Pull
Barbell, Power Rack
Forearms, Quadriceps
Reverse Hyperextension
Reverse Hyperextension Machine
Glutes, Hamstrings
Romanian Deadlift
Barbell
Glutes, Hamstrings
Single Leg Deadlift
Dumbbells
Core, Glutes
Single Leg Romanian Deadlift
Dumbbells (optional)
Core, Glutes
Smith Machine Squat
Smith Machine
Calves, Quadriceps
Snatch Deadlift
Barbell, Weight Plates
Forearms, Quadriceps
Snatch Pull
Barbell
Shoulders (Deltoids), Quadriceps
Standing Cable Crunch
Cable Machine, Rope Handle
Abdominals, Obliques
Stiff Leg Deadlift
Barbell
Glutes, Hamstrings
Sumo Deadlift
Barbell, Weight Plates
Core, Quadriceps
Superman
None
Shoulders (Deltoids), Core
Zercher Deadlift
Barbell
Biceps, Forearms
Zercher Squat
Barbell
Core, Quadriceps
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Lower Back Strength Standards
How strong should your lower back exercises be? This page shows strength standards for all 41 lower back exercises in our database. Each exercise has standards broken down by bodyweight and age, from Beginner to Elite.
Our standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Click any exercise above to see full bodyweight and age tables, use the interactive calculator, and find out exactly where you stand.
Looking for a specific exercise? Search all 287 exercises or use the E1RM Calculator to estimate your one-rep max first.