Lower Back Exercises

Here’s a list of exercises that you can do to improve your low back muscles:

1. Hyperextensions

1. Lie on a Roman Chair in the way show in the picture above.

2. Cross your arms in front of your chest or behind your head.

3. Slowly and controlled lower your torso down until you feel you can touch the floor with your nose.

4. Again slowly and controlled return to the beginning position and continue repeating.

2. Barbell Stiff Leg Deadlifts

1. Grab a barbell with two hands, use overhand grip and the with between your palms should be same as the width between your shoulders. The barbell should be lying on the floor in front of you.

2. Bend at your waist and while your legs are as straight as possible try to stand up.

3. Return the barbell at the beginning position. Your back should be straight all the time. You should feel that your butt and legs do the work.

* This exercise is difficult to be learned how to be done properly. Also, there’s a risk to injure your back while you’re doing it. So, my advise is, when you do it for a first time, ask the trainer at the gym for his/her help.

3. Dumbbell Stiff Leg Deadlifts

Same as the barbell stiff leg deadlifts, but for this exercise you should use dumbbells one on each hand instead of a barbell.

4. Good Mornings

1. Place a barbell across back of your shoulders

. Your legs should be rigid and you should be also bend forward at the waist.

2. Try to lower your upper body in the way show at the picture above. You should be with head up while you’re performing the exercise.

3. Return to start position and continue repeating.