Skip to content

Lower Back Strength Standards

42 exercises targeting lower back.

Lower Back Exercises

42

Data Source

Anchored to 2.5M+ Verified Base Lifts

What Equipment Do Lower Back Exercises Use?

How the 42 lower back exercises in our database break down by primary equipment, so you can find the ones that fit your setup.

  • Barbell: 19 exercises
  • Machine: 6 exercises
  • Bodyweight: 6 exercises
  • Dumbbell: 5 exercises
  • Cable: 4 exercises
  • Other: 2 exercises
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 Glutes, Hamstrings
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
Roman Chair Side Bend
Roman Chair Obliques, Rectus Abdominis
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

What Other Muscle Groups Can You Browse?

Lower Back Strength Standards

How strong should your lower back exercises be? This page shows strength standards for all 42 lower back exercises in our database. Each exercise has standards broken down by bodyweight and age, from Beginner to Elite.

The level tables use the FitnessVolt strength standards model, and the big three lifts (squat, bench press, deadlift) also carry verified competition percentiles from 2.5M+ powerlifting meet results, always shown separately. 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 exercises or use the E1RM Calculator to estimate your one-rep max first.