Guides › Lower back

1. #1 for lower back

   Back extension

   GymBeginner3 × 10–15

   Equipment: Hyperextension bench

   1. Hips on the pad
   2. Lower with a flat back
   3. Rise until your body is straight, no further

   Common mistake: Over-arching at the top.

2. #2 for lower back

   Good morning

   GymIntermediate3 × 8–10

   Equipment: Barbell

   1. Bar on the upper back, soft knees
   2. Push the hips back until the torso is near parallel
   3. Drive the hips forward to stand

   Common mistake: Rounding the back.

3. #3 for lower back

   Bird dog

   HomeBeginner3 × 8 / side

   Equipment: None

   1. Hands and knees
   2. Reach the opposite arm and leg long
   3. Hold 2 seconds, keep your back flat

   Common mistake: Rotating the hips.

4. #4 for lower back

   Superman hold

   HomeBeginner3 × 15–30 s

   Equipment: None

   1. Lie face down
   2. Lift arms, chest and legs slightly
   3. Look at the floor

   Common mistake: Cranking the neck up.

5. #5 for lower back

   Reverse hyperextension

   GymIntermediate3 × 12–15

   Equipment: Reverse hyper or high bench

   1. Lie face down, hips at the edge of the bench
   2. Lift straight legs up to hip height
   3. Lower slowly

   Common mistake: Swinging the legs.

6. #6 for lower back

   Prone cobra hold

   HomeBeginner3 × 20–30 s

   Equipment: None

   1. Lie face down, arms by your sides
   2. Lift chest and arms, squeeze the shoulder blades
   3. Hold, keep the neck long

   Common mistake: Holding your breath.