Lower Back Workouts

Lower-back-focused workouts built around hinge strength, lumbar extensor capacity, and trunk control with practical load progressions and clear effort targets for safe, sustainable progress.
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Workout 1

5 exercises15 sets

Lower Back Strength And Stability Template

Hamstrings, Quadriceps, Lower Back, Glutes

A lower-back template that combines heavy hinges, moderate extension volume, and anti-rotation control work to build resilient posterior-chain strength.

  1. 1
    Barbell Deadlift
    anatomy
    anatomy
    1Exercise

    Barbell Deadlift

    Rest 3m

    • 16 reps x 60 kgwarmupRIR 4
    • 25 reps x 80 kgRIR 2
    • 35 reps x 85 kgRIR 2
    • 45 reps x 87.5 kgRIR 1

    Set lats and brace hard before pull; keep bar close and avoid lumbar flexion through lockout.

  2. 2
    Barbell Good Morning
    anatomy
    2Exercise

    Barbell Good Morning

    Rest 2m 30s

    • 18 reps x 30 kgRIR 3
    • 28 reps x 35 kgRIR 2
    • 38 reps x 40 kgRIR 2

    Soft knees, long spine, and hinge from hips while maintaining abdominal pressure.

  3. 3
    Weighted Back Extension
    anatomy
    3Exercise
    Weighted Back Extension

    Rest 2m

    • 112 reps x 10 kgRIR 3
    • 212 reps x 15 kgRIR 2
    • 310 reps x 20 kgRIR 1

    Move through a comfortable range and finish with glutes and spinal erectors together, not lumbar overextension.

  4. 4
    Cable Pull Through
    anatomy
    4Exercise
    Cable Pull Through

    Rest 1m 30s

    • 112 reps x 20 kgRIR 3
    • 212 reps x 25 kgRIR 2
    • 312 reps x 30 kgRIR 2

    Drive hips through while keeping ribs stacked over pelvis.

  5. 5
    Bird Dog
    anatomy
    5Exercise
    Bird Dog

    Rest 45s

    • 18 reps x 0 kgRIR 3
    • 28 reps x 0 kgRIR 3

    Keep pelvis square and avoid trunk rotation as limbs extend.