5 Exercises for a Strong Lower Back

Why are lower back exercises important? They often seem to be overlooked in favor of building a strong chest and biceps. Yet, exercising your lower back provides serious benefits for injury prevention and overall function. That’s why I’d like to introduce to you 5 exercises for a strong lower back that you can perform anytime.

Why is exercising your lower back so important? One benefit is spinal support. The muscle groups in your lower back include stabilizers and spinal support muscles and some of these muscle groups make up part of the “core” that benefits from toning and strengthening. Also, if you’re a bodybuilder or athlete, strengthening your lower back is a great way to balance your muscle groups.

So, without further ado, here are 5 great lower back exercises you can practice at any time.


Bridges work a person’s gluteus maximus, which is the large muscle of the buttocks. People engage this muscle when they move their hips, particularly when they bend into a squat.

Surprisingly, your gluteus maximus is one of the most important muscles in the body, and keeping it strong can help support the lower back.

Watch this link for the right way to practice Bridges: https://www.youtube.com/watch?

Lying Lateral Leg Raises

The hip abductor muscles help to raise your leg to the side, away from your body. They also help support your pelvis when you’re standing on one leg.

When these muscles are weak, it can affect your balance and mobility. It can also cause low back pain due to instability.

Watch it performed correctly here: https://www.youtube.com/watch?v=fNAu_PZfgsk

Partial Crunches

Your basic crunches, but not the full measure. The reason being is that partial crunches can help strengthen your back and stomach muscles.

Don’t lead with your elbows or use arms to pull your neck off the floor. Proper form prevents excessive stress on your low back. Your feet, tailbone, and lower back should remain in contact with the mat at all times. Hold for a second, then slowly lower back down. Repeat 8 to 12 times.

Cat Stretches

If you perform yoga, then this exercise may sound familiar.

The cat stretch can help lengthen the back, make it stronger, and ease tension in the muscles. T

To perform the cat stretch: Get onto the hands and knees with the knees hip-width apart. Arch the back, pulling the belly button up toward the spine. Slowly relax the muscles and allow the abdomen to sag toward the floor. Return to the starting position. Repeat 3–5 times twice a day.

Superman Exercise

A back extensor is one of three muscles that run along your spine. They help you maintain an upright position, support your spine and pelvic bones, and allow you to arch your back. As you’d guess, the Superman exercise is a great workout for your back extensor.

Watch this video to perform it correctly: https://www.youtube.com/watch?v=z6PJMT2y8GQ


Did these exercises work for you? I’d love to hear your thoughts at hello@heartandsoulblog.com. Also, be sure to subscribe to my channel to receive more great blog tips straight to your inbox each Friday. If you’re interested in learning about more back exercises, I encourage you to read 5 Easy Back Exercises You Can Do at Home. Enjoy!

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