Men Lower Back Workouts

Men lower-back workouts built around hip-hinge strength, lumbar-extensor endurance, and trunk-control accessories with evidence-informed effort targets and practical progression.
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Set load units

Workout 1

5 exercises15 sets

Men Lower Back Strength and Resilience Template

Hamstrings, Quadriceps, Lower Back, Glutes, Abdominals

A lower-back-focused template for men using heavy hinge work, moderate-load accessory hinging, and bodyweight trunk-control drills to build strength and fatigue resistance.

  1. 1
    Barbell Deadlift
    anatomy
    anatomy
    1Exercise

    Barbell Deadlift

    Rest 3m

    • 15 reps x 100 kgRIR 3
    • 25 reps x 100 kgRIR 2
    • 35 reps x 100 kgRIR 2

    Pull with a hard brace and keep lats engaged to avoid lumbar flexion under fatigue.

  2. 2
    Barbell Good Morning
    anatomy
    2Exercise

    Barbell Good Morning

    Rest 2m 30s

    • 18 reps x 45 kgRIR 3
    • 28 reps x 45 kgRIR 2
    • 38 reps x 45 kgRIR 2

    Use soft knees, push hips back, and stop the descent before lumbar rounding.

  3. 3
    Machine Back Extension
    anatomy
    3Exercise
    Machine Back Extension

    Rest 2m

    • 112 reps x 35 kgRIR 3
    • 212 reps x 35 kgRIR 2
    • 312 reps x 35 kgRIR 2

    Move through the hips and lower back together while keeping bracing pressure throughout the set.

  4. 4
    Bird Dog
    anatomy
    4Exercise
    Bird Dog

    Rest 1m

    • 110 reps x 0 kgRIR 3
    • 210 reps x 0 kgRIR 2
    • 310 reps x 0 kgRIR 2

    Keep pelvis square and avoid shifting weight into the support side.

  5. 5
    Superman
    anatomy
    anatomy
    5Exercise

    Superman

    Rest 1m

    • 112 reps x 0 kgRIR 3
    • 212 reps x 0 kgRIR 2
    • 312 reps x 0 kgRIR 2

    Lift only as high as lumbar control is maintained; stop short of cramping or pinching.