Lower back exercises
The muscles along your spine hold it straight when you hinge, squat or pick something heavy up.
Compound lifts
Several muscles at once. Do these first, while you're fresh.
Isolation exercises
One muscle, one joint. Good for adding sets without much extra fatigue.
How much to train your lower back
About 8 to 12 hard sets a week to start, up to 12 to 20 as you get more experienced, split over two or more sessions, each set ending 1 to 3 reps short of failure. More in how many sets per week and reps in reserve.
A lower back plan that adapts to you
Liftsmith picks lower back exercises your gym can do, sets the weight for every set, and only trains them again once they've recovered.
- ✓ Free to start, no account needed
- ✓ Plans every set, rep and weight for you
- ✓ Works offline, on Android, iPhone and the web
- ✓ No ads, ever