Back raise hold

A isolation exercise for the lower back, with help from the glutes, upper back. Equipment: no equipment.

Orbit

Drag to rotate

WorksLower backGlutesUpper back

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Lie face down, arms overhead.
Lift the arms, chest and legs off the floor
Hold, looking at the floor

Muscles worked

Back raise hold: 3D figure mid-rep with the lower back highlighted

Lower back · main
Glutes
Upper back

Equipment

None. You can do it anywhere. See more exercises by equipment.

Alternatives

Exercises that train the same main muscles. See all back raise hold alternatives.

Superman holdNo equipment
Bench reach and rowDumbbells and Flat bench
Bird dogNo equipment
Lying back holdNo equipment
Opposite reach hold on all foursNo equipment
Back extension holdFlat bench

More lower back exercises

DeadliftBarbell
Back extensionFlat bench
Band good morningResistance bands
Good morningBarbell and Squat rack
Bench reverse hyperFlat bench
Seated good morningBarbell, Squat rack and Flat bench

Put the back raise hold in a plan that adapts

Liftsmith decides when to do it, how many sets and reps, and the weight, from your recovery and last session. Log each set in one tap; the rest timer starts on its own.

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